BETTER overhead MOVEMENT STARTS HERE
Overhead movement is an essential part of life.
Whether you are an overhead athlete playing baseball or tennis, an electrician reaching overhead to thread wires or a parent raising children, pain when reaching overhead can have a huge impact on your life.
The shoulder is a mobile joint, while means it is built for movement. Because of the way the joint is structured, the muscles around the shoulder provide movement AND stability, meaning that it is easier for these muscle to be overstressed by repetitive or powerful movement. But shoulder pain isn't just related to the shoulder.
At FIXXED, we know that efficient, pain-free overhead movement depends on many variables, and our approach looks at and beyond the shoulder to address the whole picture.
Here are some of our favorite ways to restore pain free overhead motion:
1. Restore spinal mobility
Your mid-back (thoracic spine) and shoulder blade (scapula) need to move when you use your arms. When they become stiff, your shoulder often takes on that extra movement - especially with overhead movement. Improving thoracic mobility and scapular glide limits strain on the already mobile shoulder.
2. Address shoulder stability
Your shoulder relies on the muscles around it to stay properly positioned. If the scapular stabilizers and rotator cuff aren’t firing properly, the shoulder moves inefficiently and can cause pinching or pain during overhead movements — especially in the front or top of the shoulder. Improved scapular control can have a large impact on discomfort with overhead movement.
3. Fire up your core
When reaching overhead, your anterior core reactively tenses to hold your body stable. If you lack proper core stability, your back will arch, making it harder for the scapular stabilizers to activate. By ensuring rib-to-pelvis coordination and strong core engagement, we can limit stress on the shoulders.
4. Build leg strength
When completing powerful or explosive arm movements, your legs should be the source of the force. When the legs don’t have enough strength or stability to generate enough force to propel dynamic overhead movement, the arm has to compensate and produce its own force. Building proper hip stability and leg strength is crucial for preventing the shoulders from overworking during athletics.
Pain with overhead movement isn’t just a shoulder problem, it develops as a result of energy leaks and poor movement patterns elsewhere. When mobility, stability and full body strength are properly addressed, the shoulder doesn’t have to work overtime. Experiencing pain at night, numbness or tingling down the arm, changes to exercises technique or athletic power output? These are all signs that an injury may be brewing.
If shoulder pain is holding you back, our FIXXED Wakefield team will provide a comprehensive evaluation and personalized treatment plan to help you move better and stay pain-free.
