Elite Physique The New Science of Building a Better Body

12 Elite Physique
Overhead Mobility
The ability to reach both arms fully overhead is necessary for a wide variety of
tasks, from lifting your suitcase into overhead storage to performing a shoulder
press at the gym. A lack of overhead mobility, sometimes caused by stiffness in
the shoulder extensors and internal rotators, can indicate an underlying injury
or increase your risk of a future one (Cools et al. 2015; Page 2011). Although the
possible culprits for poor overhead mobility can go beyond muscle stiffness,
such as stiffness in the joint capsule or a bony impingement, it is important to
determine if you’re at risk of a shoulder injury, even if you currently don’t feel
any pain. A simple way to assess your overhead mobility is with the overhead
reach test with your back against a wall.
Overhead Mobility Assessment
To assess overhead mobility, you will perform an
overhead reach. This assesses the mobility of the
shoulder extensors and internal rotators and the
upward rotation of the scapulae. The goal is to touch
both thumbs to the wall without pain.
To perform this assessment, assume a quarter
squat with your low back pressed against a wall.
Hold your arms straight in front with elbows locked
and thumbs pointing up. Lift your arms overhead as
high as possible, and attempt to touch your thumbs
to the wall without arching your low back or bending
your elbows (see figure 1.10). If you are able to touch
both thumbs to the wall, you passed the test. If one
or both sides fell short, see a licensed therapist to
correct the problem.
FIGURE 1.10 Overhead
mobility correct form.