Now that you have learned to stabilize your humeral head and your scapula with the MoveCoLab Tuesday Tips from the past 3 weeks, it is time now to learn how to lift overhead without generating pain or a pinch in the shoulder.  This activity is important for everything from reaching up into a kitchen or bathroom cabinet, lifting your bag into the overhead compartment of an airplane or train, or when reaching up in your closet for those tucked away items.

Correct photo 1 with arrows

Proper Alignment and Form

Photo 2 With Arrow

Improper Alignment and Form

Before lifting any weights overhead, it is important to reach your unweighted arm overhead with good congruency.  As you gently glide your scapula down toward the floor, lift your arm up overhead while maintaining the downward stabilization of the humeral head and scapula.  Repeat this 5-10 times

If you can maintain your shoulder congruency, add a light weight and reach up overhead as if placing it on the top shelf of your closet

Watch the space between your shoulder and your ear to maintain a long neck and stable shoulder

Repeat this movement for 3 sets of 10-15 repetitions. You can progress the weight when you can complete the repetitions while maintaining proper alignment

The photo to the right is a demonstration of the undesired movement pattern that often occurs with overhead lifting. Be sure to maintain the downward glide of the humeral head and scapula as you reach up

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Written on November 17th, 2015 ,


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