How to Improve Overhead Shoulder Mobility

How to Improve Overhead Shoulder Mobility

How to Improve Overhead Shoulder Mobility


Overhead shoulder mobility is essential for a lot of physical activities, including sports and weightlifting. It is also important for your daily activities, such as reaching high shelves or putting a shirt on. If you are finding it challenging to perform overhead movements, don't worry. There are ways to improve your shoulder mobility and range of motion. In this post, we will discuss some effective ways to enhance your overhead shoulder mobility.


1. Stretching exercises

One of the most effective ways to improve overhead shoulder mobility is through stretching exercises. These exercises work on the shoulder muscles, rotator cuff, and upper spine. The two stretches that can help with overhead movements are the doorframe stretch and the cross-body stretch. To perform the doorframe stretch, stand in a doorway, put both arms up, and rest your forearms on the doorframe. Gently lean forward, pressing your chest through the doorway for a better stretch. The cross-body stretch involves bringing your arm across your body and holding it with your other hand, stretching the shoulder muscles.

2. Mobility drills

Mobility drills play a vital role in improving shoulder mobility. They focus on not only the shoulder muscles but also the shoulder blades and upper back. One of the best mobility drills is the wall slides. Start by standing with your back against a wall, keeping your arms up, and your palms facing forward. Slowly slide your arms up while keeping your forearms and elbows in contact with the wall. Repeat this 10-15 times.

3. Strength training

Strengthening the shoulder muscles can help improve the overhead shoulder mobility. The shoulder press is a great exercise that can help improve your lifting power and strength. You can do this exercise with dumbbells, a barbell, or a machine. Start by sitting on the bench or standing with your feet shoulder-width apart. Raise the weight above your head, extending your arms. Slowly lower the weight back down to shoulder level, and repeat it for 10-12 reps.

4. Posture correction

Maintaining good posture can improve the overhead shoulder mobility as it prevents slouching or hunching. Poor posture can cause the shoulder muscles to tighten, leading to shoulder pain and reduced mobility. Sit up straight, pull your shoulder blades back, and down making sure your ears are aligned with your shoulders. Stretch your chest muscles by folding your arms behind your back and slowly raising them, and hold this position for 10-15 seconds.

5. Seek professional help

Finally, if you still find it difficult to perform any action or exercise that requires overhead shoulder mobility, reaching out to a physical therapist can help. A physical therapist will assess your shoulder mobility, design a personalized plan that fits your needs, and help you improve your overhead shoulder mobility.



Improving overhead shoulder mobility requires dedication and discipline, but the benefits are worth the effort. Following these tips regularly can help you perform better in sports and daily activities, reduce shoulder pain, and avoid any injuries. If you're experiencing any discomfort in your shoulder, be sure to consult with a Physical therapist in Winter Springs, FL, like B Physical Therapy, who can help you recover from any injuries or help you manage your condition. So, start implementing these techniques today and experience the difference in your overhead shoulder mobility.

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