ANDGO Physiotherapy

Overhead lifting is a functional motion that, when done correctly, protects the back and spine from necessary strain while allowing us to generate power to move things much heavier than ourselves. This includes movements in the gym like barbell lifts or kettlebell swings, but swinging our kids or moving boxes down from a shelf require the same skills.

Our shoulders function as torque machines that allow us to manipulate a load to bring it toward or away from our body, this requires flexibility and strength. This system is easy to overload if unprepared by lack of training or prep work. It can also be limited by faulty mechanics like stiffness in the posterior shoulder or upper back.

The posterior shoulder provides the back stop to keep the upper arm from sliding backwards off the shoulder blade. Two of the largest muscles in this area are the latissimus dorsi (lat) and the tricep. They help extend the shoulder behind the back, so for flexion in front of the body they help maintain tension and sets the shoulder joint in place.

A limitation for most people to get the arms overhead is thoracic stiffness in the upper back. Our thorax is made of the middle segments of our spinal column and the rib cage. They provide a stable base to support the head and shoulder girdle, but due to overuse or poor posture can make it difficult to get the arms overhead.

Programming for overhead mobility needs to find a balance between stability for the upper back to support the arms, but enough flexibility to absorb a heavy load and control lifting and lowering the arms. Not being able to get the arms overhead can be a humbling experience, but spending time on mobilizing the thorax and the shoulder extensor muscles (lat and tricep) can make overhead lifting less painful and safer.

If you need more resources to help move with less pain, contact me to find out more!

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