If you have difficulty fully extending your arms above your head, such as when brushing your hair or reaching for a high shelf, you may have a shoulder mobility problem.
Your shoulders form the connection point between your arms and your body and allow your arms to move in all planes of motion, according to the American Council on Exercise.
Incorporating strength exercises and stretching into your routine can help improve your shoulder range of motion. Sam Becourtney, a doctor of physical therapy at Sky Health in New York, recommends the following tips to help get your shoulders back on track.
If you stick out your lower back, you might have a weak core
A lack of sufficient core strength can cause you to overextend your lower back and flare your ribs, says Dr. Becourtney. This, coupled with limited mobility in your thoracic spine (upper back), forces your body to rely on your lumbar spine (lower back) for support.
“If you have limited thoracic spine extension, you’re likely in a slumped or rounded shoulder posture, which will automatically hinder your ability to bring your arms overhead,” says Becourtney. To solve this problem, you’ll need to build your core strength, he says.
Exercises like high planks can help you build core strength, according to the American Council on Exercise.
High plank
When performing core exercises like a high plank, keep your butt tucked in, rib cage lowered, and core engaged:
- Begin to kneel on the floor on all fours. Keep your arms fully extended, hands directly under your shoulders.
- One leg at a time, straighten and extend your legs behind you, keeping them straight.
- Avoid raising or lowering your hips, making sure to form a straight line from head to hips to toes.
- Keep your ribs lowered and your core engaged as you hold the plank for 30 to 60 seconds.
If you bend at the elbows, you may have tight shoulders
If you bend your elbows every time you try to raise your arms above your head (think ballerina style), you might have limited range of motion in your shoulders, says Becourtney. 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, needle-thread stretches help loosen tight shoulder muscles and increase mobility:
- Begin to kneel on the floor on all fours.
- Lift your right hand off the floor and pass it under your left arm, reaching to the left side.
- Next, bring your right arm past the starting position, raising your right hand to the ceiling.
- Perform the two steps above for 10 to 15 repetitions, then repeat on the other side.
If you have shoulder pain, you might have tight shoulder muscles
“If you’re experiencing shoulder pain, you’re experiencing shoulder impingement, which occurs at the end of shoulder flexion overhead,” says Becourtney. This occurs due to a lack of space for the tendons and rotator cuff to slide smoothly.
Strengthening and stretching exercises can help improve tight muscles. You can try using a foam roller to massage your chest, lats, and trapezius to relax the muscles and increase blood flow to the area. Over time, you may notice a decrease in pain when you reach your arms overhead.
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