Having shoulder trouble?

Have you been struggling to get the barbell in the overhead position? Are your shoulders feeling weak when doing a dumbbell press? While these issues can be caused by numerous different factors, here are 3 mobility drills you can try to improve those lifts:

Thoracic extension on foam roller

If you’re having issues reaching overhead for any activity the thoracic spine could be restricted! Start this exercise by face up on top of a roller with arms over head, roll up and down the roller to open up your thoracic. If you’re stuck in a kyphotic or flexed posture the ability to reach overhead may be reduced and this drill with target that restriction.

  

Doorway stretch

A common area of tightness around the shoulder is in the front around the pec region. To focus on increasing mobility in the shoulder in this area; stand in front of a doorway with your forearms and palms on the frame, step forwards until you feel the front of the shoulder tension and hold here.

Modified forward flexion on foam roller

Sometimes the limitation can be due to lack of strength! Have a looped band around your wrists, and foam roller placed on the wall. While applying an outward pressure on the band at the wrists, roll the foam roller up and down the wall – you should feel the muscles on the back of the shoulder engaging to stabilize the shoulder in the overhead position.

Give these a try for a warmup before your next gym session, if you’re having any pain or limitation, feel free to reach out and give us a shout. I would love to take a deep dive into your shoulder to see how the muscles and joints around the area are working together or working against you to fulfil your movements pain free! Make a time here.