If you struggle to fully extend your arms over your head, such as when brushing your hair or reaching for a high shelf, you may have an issue with shoulder mobility.
Your shoulders form the connection point between your arms and body and allow your arms to move in all planes of motion, according to the American Council on Exercise.
Incorporating strength and stretching exercises into your routine can help improve range of motion in your shoulders. Sam Becourtney, a doctor of physical therapy at Sky Health in New York City, recommends the following tips to help get your shoulders back on track.
If You Overarch Your Lower Back, You Might Have a Weak Core
Lacking sufficient core strength can cause you to overextend your lower back and flare your ribs, Dr. Becourtney says. This, paired with limited mobility in your thoracic spine (upper back), causes your body to rely on your lumbar spine (lower back) for support.
“If you have limited thoracic spine extension, you are likely in a slouched or rounded shoulder posture, which will automatically impede your ability to bring your arms overhead,” says Becourtney. To fix this problem, you’ll want to build your core strength, he says.
Exercises like high planks can help you build strength in your core, according to the American Council on Exercise.
High Plank
When performing core exercises like a high plank, keep your butt tucked, rib cage pulled down, and core engaged:
- Begin kneeling on the floor on your hands and knees. Keep your arms fully extended, hands directly beneath your shoulders.
- One leg at a time, straighten and extend your legs behind you, keeping them straight.
- Avoid lifting or sinking your hips, ensuring you form a straight line from head to hips to toes.
- Keep your ribs pulled down and core engaged as you hold the plank for 30 to 60 seconds.
If You Bend at Your Elbows, You Might Have Tight Shoulders
If you bend your elbows whenever you try to reach your arms over your head (think: ballerina-style), you may have limited range of motion in your shoulders, Becourtney says. As a result, your elbows bend to compensate.
Incorporating exercises to improve your range of motion will help reduce compensation at the elbow.
Thread the Needle
According to the American Council on Exercise, stretches like thread the needle help loosen tight shoulder muscles and increase mobility:
- Begin kneeling on the floor on your hands and knees.
- Lift your right hand off the floor and thread it under your left arm, reaching across to the left side.
- Next, bring your right arm past the start position, lifting your right hand all the way to the ceiling.
- Perform the two steps above for 10 to 15 reps, then repeat on the other side.
If You Have Shoulder Pain, You Might Have Tight Shoulder Muscles
“If you’re feeling pain in your shoulders, you’re experiencing shoulder impingement, which happens at the end of your range of overhead shoulder flexion,” Becourtney says. This happens due to a lack of space for the tendons and rotator cuff to glide smoothly.
Strengthening and stretching exercises can help improve tight muscles. You can try using a foam roller to massage your pecs, lats, and traps to relax the muscles and increase the blood flow to the area. Over time, you may notice decreased pain when reaching your arms overhead.
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