3 Exercises to Improve Your Overhead Mobility
by Nick Bechtold, PT, DPT, OCS, CSCS, CF-L1
One of the most common mobility restrictions that we see with our athletes and physical therapy clientele is limited overhead mobility, aka the ability to reach your arms fully overhead.
Limitations in the overhead position tend to come from three main areas:
1. The muscles around the shoulder (pecs, lats, and posterior shoulder)
2. The thoracic spine (the mid-back)
3. The shoulder joint
Typically, we can address each of these areas of restriction with a few simple movements.
Here are 3 of our favorite exercises restore your overhead mobility:
1. Eccentric Overhead Opener using PVC
Target: The Lats and Pecs
Use a PVC pipe or dowel with a small weight placed in the middle
Lay on a bench with your hips up at 90/90 as shown
Slowly lower the PVC back into the overhead position while allowing gravity to assist in achieving in lower closer to the floor
Perform this mobilization 2 sets x 10-12 reps taking 5 seconds to slowly lower into the end-range
If you don’t have access to a PVC you can also use a light dumbbell
2. Thoracic Extension Mobilization over Foam Roller
Target: The Thoracic Spine (mid-back)
Lay back over the foam roller as shown
Keep a “tuck” in your low back to prevent extension
With hands behind the head, arch back over the foam roller to facilitate extension in the thoracic spine
Perform 2-3 sets x 10-12 reps with 3-5 second hold
Move up/down as needed to find the areas that feel most restricted
3. Down Dog
Target: Scapular Upward Rotation to improve Joint Mechanics
Starting from a tall plank, push the hands into the ground as you push your chest back to your feet
As you push your chest to your feet maintain the push into the ground to help facilitate upward rotation from the scapula (shoulder blade)
Perform 2 sets x 8-10 reps with 3 second hold at the end
If you’re struggling with shoulder pain or stiffness in the overhead position, start here!
f you have pain with any of these movements or find limited change in your symptoms then we advise scheduling a full evaluation with a physical therapist for more in-depth evaluation.
Local to Bozeman, Montana? Click the link above to schedule a Free Discovery Visit to learn how you can move past pain and maximize your performance in your exercise and in life!
