Shoulder and Upper Back Mobility

Sitting in my seat, looking down the aisle as passengers board the plane, I’m ready to jump up and help hoist a nearby traveler's carry-on into the overhead bin. I do it partly for self-preservation. I've more than once had a bag drop on my head because the owner could not manage the lift into the bin. Carry-ons can get pretty heavy, and the narrow aisle demands both strength and overhead mobility.

Having a sufficient range of motion to raise your arms over your head in a mechanically sound manner is important for daily activities. For most of us, years of desk work and hunching over smartphones coupled with diminished strength have reduced our ability to perform this basic movement, increasing our risk of injury as we get older. This affects tasks like the aforementioned suitcase lift, or placing a heavy bowl on a high shelf, as well as more strenuous sporting activities like tennis, golf, and strength training. Our shoulders and upper back compensate for these limitations, transferring force to the lower back, which can cause pain and injury. Your body tries to get the job done, but it comes at a cost.

To address this, we need to regain and retain flexibility in our upper back and shoulders. Let's begin by testing our range of motion and then I'll show you a compound stretch that targets your upper back, shoulders, and even your hamstrings, and calves. One mobilization, three different areas stretched!

Don’t worry, unlike the Hang Test, Plank Hold and Wall Sit assessments, this one is quite passive! I figured you might want a break! 😆

Shoulder Overhead Mobility Assessment

1. Lie on your back, on the floor: Bend your knees so the soles of your feet are flat on the floor. Press your back, especially your lower back, into the floor. You want your entire back in contact with the floor. Engage your lower abdominal muscles, pressing your rib cage down to avoid arching your back.

2. Lift your arms up straight above your shoulders: Palms facing each other, elbows straight, shoulder-width apart, and parallel to each other.

3. Lower your arms behind you: Slowly lower your arms behind you to the floor as far as you can go without arching your back. Keep your arms straight, close to your ears, not flared out, with no bending at the elbows. Press your arms into the floor if you can.

The goal is to see how far you can lower your arms without compensating by arching your back or bending your arms. If you have trouble getting your arms down onto the floor, it indicates a limitation in your shoulder and upper back mobility.

Notice how I struggle to extend and straighten my arms and press into the floor. Overhead range has been a challenge for me. I work regularly on this, and I’ve improved dramatically which has minimized the back pain I used to experience.

Feel how your lower back wants to arch up from the floor to facilitate the movement? This is the compensation I was describing above. It’s this arching of the back, necessary to get your arms overhead, that results in pinching and strain on the vertebrae of the lower (lumbar) spine. If you are lifting a 40-pound suitcase overhead you’re putting a lot of pressure on your lower back. If you’re twisting as you do it in the cramped aisle, that’s even more strain!

Functional mobility involves both flexibility and strength. But without postural alignment and sufficient range of motion, you can’t safely train for strength, which you need to do. You will get hurt. Whether you’re a workout fanatic or a newbie to exercise, you need to spend time on mobility and flexibility.

Below is my video introducing a sequence for shoulder and upper back mobility that also stretches the hamstrings and calves. Tight hamstrings impede proper hip movement, which also shifts stress onto the lower back and other areas of the body – another symptom of desk jobs and modern life. This compound stretch is one of my favorites, delivering big results in just ten minutes. There’s also an extra credit stretch for the quadriceps (thighs) at the end of the video.

Sorry about the corny opening scene… I guess I was channeling Mr. Rogers?!?

Remember, as a newsletter subscriber you can access the full Mobility Reboot Series HERE. Use the password mobility! The series includes an introduction to my method of long-hold passive stretches which provides detailed information.

Please remember:
- Assessments provide guidance, not absolute truths. They objectively measure important elements of functional fitness and provide a way to mark progress, but they aren’t perfect. They help us to know if we are Fit Enough. Use common sense in evaluating your score and the exercise.

Avoid the dreaded gate-check! All of your newfound overhead mobility won’t do you any good if your bag is too big to bring onboard! Here’s Your Essential Guide to Carry-On Luggage Restrictions from Afar Magazine so you can plan ahead.

That’s all for now. If you have any other questions or need further assistance, feel free to ask! 😊

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Who Sent this Newsletter:

I’m George Harrop, founder of SecondFifty — an online resource for people who want to prioritize their health and wellbeing by taking a common-sense approach to nutrition and fitness.