Chest-to-Wall Shoulder Stretch for Overhead Mobility and Upper-Back Stiffness Restricted overhead motion is often blamed on the shoulders alone. But reaching the arms overhead requires several areas to work together, including the: Shoulder joints Shoulder blades Chest Latissimus dorsi Rib cage Thoracic spine Neck Core When one area is limited, the body often finds movement somewhere else. You may notice: The ribs flaring forward The lower back arching The shoulders shrugging

Wall Angels for Shoulder Mobility, Upper-Back Strength and Better Overhead Movement Wall angels look simple—but they can quickly expose where your overhead movement is breaking down. Can you raise your arms overhead without: Shrugging your shoulders toward your ears? Flaring your ribs forward? Arching excessively through your lower back? Letting your wrists or elbows pull away from the wall? Feeling pinching in the shoulder? When those compensations appear, the issue may invo

Can you reach both arms overhead without arching your lower back, flaring your ribs, or shrugging your shoulders toward your ears? Many people appear to have adequate overhead mobility—but only because their lower back compensates for a stiff upper back or restricted shoulders. That compensation may become more noticeable after: Sitting at a desk Driving for long periods Cycling Golfing Swimming Climbing Strength training Working with the arms in front of the body Repeated ov

Can you bring your arm into a throwing position without your shoulder feeling tight, pinchy, or unstable? Shoulder external rotation is important for much more than throwing a baseball. It contributes to the backswing in golf, overhead lifting, swimming, serving in tennis, reaching behind your head, and many other athletic movements. When that motion is limited, athletes often compensate by: Arching the lower back Flaring the ribs Rotating the entire torso Shrugging the shoul