Struggling to hit depth in your overhead squat? Do your snatches feel unstable, or does pressing a barbell overhead cause a pinch in your shoulder? If you're an active adult, especially a CrossFit enthusiast, you know that overhead movements are a cornerstone of performance. But when your shoulder mobility is limited, you're not just sacrificing weight on the bar—you're putting yourself at risk for injury.
Poor shoulder mobility is one of the most common roadblocks we see at Core Values Physical Therapy. It forces your body into unsafe positions, leading to compensations in your lower back and inefficient movement patterns. The good news is that you can improve it. This guide will walk you through why your shoulders might feel tight, how to test your mobility, and what you can do to start unlocking your overhead potential.
Getting your arms fully overhead isn't just a function of your shoulder joint. It's a complex movement that requires coordination between your shoulder blade, thoracic spine (mid-back), and several key muscle groups. When one part of this chain is restricted, the whole movement suffers.
Here are the most common culprits:
Want to see where you stand? Try this quick test against a wall. It's a simple way to expose limitations in your overhead position.
If your lower back arches, your elbows or wrists lift off the wall, or you feel significant pinching, you've likely found a mobility restriction that needs to be addressed.
Consistency is key to making lasting changes in your mobility. Incorporate these movements into your warm-ups or cool-downs to start addressing the common restrictions.
This exercise directly targets stiffness in your mid-back, which is essential for unlocking your overhead position.
This classic stretch helps open up a tight chest and counteracts the effects of rounded shoulders.
This stretch targets the lats, which are often a primary limiter for reaching overhead.
While these exercises are a fantastic starting point, a generic approach can only get you so far. If you're dealing with persistent pain, a significant difference in mobility between your left and right sides, or you're simply not seeing progress, it's time to seek professional guidance.
A physical therapist at Core Values Physical Therapy can provide a detailed diagnosis to pinpoint the exact source of your limitation. We don't just give you stretches; we identify whether the root cause is muscle tightness, joint capsule restriction, nerve tension, or muscular weakness.
For our CrossFit athletes, we offer specialized CrossFit movement assessments where we analyze your form during specific lifts like the snatch and overhead squat. This allows us to create a highly personalized treatment plan that addresses your unique movement patterns, corrects compensations, and helps you build the strength and control needed for safe, powerful lifting.
Don't let poor shoulder mobility hold back your performance and put you on the sidelines. Understanding what's limiting your overhead lifts is the first step, but taking targeted action is what creates real change. By consistently working on your thoracic spine, lats, and pecs, you can build a more stable and efficient overhead position.
If you're tired of guessing and want a clear, expert-led plan to crush your goals, we're here to help. Schedule a comprehensive assessment with the specialists at Core Values Physical Therapy in Winter Garden today. Let's work together to eliminate your limitations and unlock your full potential.