๐—ข๐˜ƒ๐—ฒ๐—ฟ๐—ต๐—ฒ๐—ฎ๐—ฑ ๐—บ๐—ผ๐—ฏ๐—ถ๐—น๐—ถ๐˜๐˜† ๐—ฟ๐—ฒ๐˜€๐˜๐—ฟ๐—ถ๐—ฐ๐˜๐—ถ๐—ผ๐—ป๐˜€

๐—ข๐˜ƒ๐—ฒ๐—ฟ๐—ต๐—ฒ๐—ฎ๐—ฑ ๐—บ๐—ผ๐—ฏ๐—ถ๐—น๐—ถ๐˜๐˜† ๐—ฟ๐—ฒ๐˜€๐˜๐—ฟ๐—ถ๐—ฐ๐˜๐—ถ๐—ผ๐—ป๐˜€

Limited shoulder flexion is very common and most individuals still want to perform pressing exercises that can cause issues elsewhere. A few things can happen when shoulder flexion is restricted because the body will find the path of least resistance to โ€œsuccessfullyโ€ complete the task.

In the first clip the shoulders are in an externally rotated position (the same position when overhead pressing a barbell). This is a very tight area for most individuals, so to complete the press successfully the lumbar spine tends to go into extension, increasing shear force and moving the individual into a compromised position. The pelvis will then move into anterior tilt which can likely compress the back from the shoulder blades down, preventing the scapula from upwardly rotating or assisting with shoulder internal and external rotation and abduction.

The landline press is more shoulder friendly and has the same rewards. To determine whether this is right for you, screening tests should be performed in isolation to determine where the restrictions originate. The famous overhead squat assessment will tell us nothing regarding where the libation originates. If shoulder flexion is limited below 90ยบ it is likely an issue below the scapula. If between 90-120ยบ the restriction is around the mid rib cage. And If shoulder flexion exists above 120ยบ of flexion this is likely due to restrictions around T2 – T4 vertebra.

One exercise I find best to combat these restrictions is the bench t-spine stretch. A simple exercise that can be performed at home or before your overhead training session.

Bench t-spine stretch. Credit to BSR Physical Therapy

If you need to have your mobility assessed just head over to the contact page and contact us and we can arrange a movement assessment over Zoom.

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