As this video demonstrates there are 4 main components of getting full overhead shoulder mobility with optimal mechanics. These include:
1. Lumbo-pelvic control: poor motor control here will result in excessive extension of the Lumbar spine & Rib flare, which will give you a false sense of achieving full shoulder elevation.
2. Thoracic extension: THIS IS WHERE YOU WANT SPINE EXTENSION, the thoracic spine is responsible for 20 degrees of arm elevation, without extension here the scapula will not move properly.
3. Scapula (shoulder blade): movement of this bone should consist of elevation, upward rotation, and posterior tilting.
4. Shoulder: Most of the motion will come from this Gleno-humeral joint. Soft tissue weakness & lack of mobility as well as capsular hypomobility will lead to limited motion overhead can lead to many shoulder pathologies such as rotator cuff tear, labral tear, & impingement.
-Ideally you will be able to see the face in front of your arm in pure elevation, WITHOUT a forward head posture.
This series will incorporate a few exercises to address limited overhead shoulder mobility!