@alejandromatias674: If you struggle to raise your arms overhead, the issue is usually not just your shoulders. It is often a mix of tight chest and lats, a stiff thoracic spine, and weak rotator cuff muscles. Research on shoulder mechanics shows that healthy overhead movement depends on the rotator cuff, the scapula, and the thoracic spine working together. If one part is stiff or weak, your range of motion suffers. Try this simple routine: Internal and external rotations Strengthen your rotator cuff and improve shoulder stability. Shoulder openers Hands behind your head, open and close your elbows to mobilize your mid back. External rotations behind the back Helps counteract rounded posture from sitting. Goalpost openers Open your chest and improve scapular positioning. Lateral reach Stretch your lats and QL which can limit overhead mobility. Horizontal abduction Strengthen your rear delts and upper back. Banded pull aparts Build stronger external rotators and shoulder stability. Shoulder CARs Slow controlled circles that train your full shoulder range. Up and overs Move your arms from front to overhead and behind to train the entire shoulder. The takeaway is simple. Improve thoracic mobility, open your chest and lats, and strengthen your rotator cuff. Do these a few times per week and your overhead mobility will improve.

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Saturday 14 March 2026 03:22:44 GMT