Decreased Shoulder Movement During An Overhead Lift: Your shoulder may not be to blame!

A common issue seen with our CrossFit athletes is the inability to extend the shoulders fully backwards during an over head lift. One of the often overlooked culprits of this is: The Thoracic Spine.

Many of us find our day to day activities including desk and computer work etc., developing what is called a kyphosis; forward curvature of the thoracic spine, rounding the mid back and shoulders. Because the thoracic spine and shoulder joint are so closely related, this postural change has huge implications when trying to achieve maximal shoulder range of motion, as in an overhead lift.

For the arms to completely extend above the head, more than just the shoulders must move. The shoulder joint itself must rotate to move the arm, however the scapula (shoulder blade) must also rotate and move along the mid back to achieve full extension. The higher the arm goes, the more thoracic movement is needed.

If the mid back muscle are tight, or have restrictions they will not allow for a free and full motion. Causing an overhead lift to stop short at about ear level or maybe less. The good news? There are things you can do to increase your thoracic spine mobility and in turn get that proper shoulder form during an overhead movement!

Try this out: Use a foam roller or a lacrosse ball to work through the muscles on either side of your thoracic spine. try a minute on each side, you should find that your range of motion temporarily increases.

Another great exercise to try: Lying on your back, place a lacrosse ball between the shoulder blade and spine. Start with the arm by your side and slowly reach up and back, getting as close to your head as possible. You can even put a weight on your chest for more pressure. If you are having trouble doing this on your own have someone do the motion for you, be cautious to move the arm slowly and communicate to avoid injury.

Remember performing soft tissue (including stretching) before a workout is always a trade off. Soft tissue work will decrease power output and economy but is the increased range of motion worth it?

LISA