Today I want to talk about difficulty with overhead movements, particularly through the press. If you're finding it hard to lock out over head without hyper-extending the back (leaning back) or you can't help but bend the knees forward into the movement then I have a few tips to assess. These tips may also apply to pain/tension in the traps and will help to relieve the pain.
Tip # 1: Stretching through the anterior (front) shoulder will allow the shoulder to open up wider and thus give a more free overhead movement. Pec stretching, bicep stretching and stretching across the front of the anterior deltoid will create a bigger space in the front of your shoulder for the humerus(upper arm) and shoulder capsule to move and do it's thing. Also getting the lacrosse ball into the junction where the pec meets the bicep and anterior deltoid will see a huge change. If you are unsure about the lacrosse ball and the position it should be placed, ask!
These three stretches will make a huge difference to your overhead ability in both the press and overhead squat.
Tip # 2: Opening up through the hip flexors can have a significant impact for some on their overhead position as it allows the hip to sit in a more neutral position and not pull on the torso as the the torso extends itself overhead.Tip # 3: The final tip to go through has more to do with trap and shoulder pain overhead. The seratus muscles in your ribs and mid back can affect your ability to extend properly overhead if they are locked up. They pull on the rib cage which, in a chain link of movement, pulls down on the shoulder girdle limiting overhead range of motion. Using a foam roller to apply pressure into these muscles, followed by rocking gently and smoothly forwards and backwards will release any tightness in this area. You do not need to add any additional force to the mobility other than your bodyweight ever.
Happy Hump Day!
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