To achieve an overhead position we require both good thoracic (upper back) and shoulder (scapulothoracic and glenohumeral) mobility. Healthy overhead movements should consist of thoracic extension, upward rotation of the glenoid fossa (external rotation of the inferior angle of the scapula, elevation of the acromion) and external rotation of the humerus.

Our greatest limitations in these movements come from our larger outer global muscles such as our latissimus dorsi and our pectorals, both of which functions are to adduct and internally rotate the shoulder and depress the scapula - lats also extend the shoulder. Thus tightness or limitations in flexibility through lats and pecs will limit shoulder functions of scapula elevation, shoulder external rotation, abduction and flexion, of which all are prerequisites to achieve a healthy overhead position. Whether it's passive range, required in a dead hang of a pull up, or active range, required in a press or overhead squat, we require flexibility through our latissimus dorsi, teres major, long head of triceps, pectoralis major (specifically costal head), pectoralis minor, rhomboids and levator scapulae (See Anterior Tilt/Winged Scap). Strengthening Serratus anterior, upper trapezius and lower trapezius will produce functionally efficient scapula upward rotation, contributing to shoulder abduction/flexion.

Thoracic extension plays a contributing factor to either achieving or not achieving ideal shoulder range. Inability to efficiently extend through the thoracic spine will put greater demand of range through the shoulder flexors and external rotators. Those with limited thoracic extension will tend to compensate by hyperextending through their lumbar (lower back) to seemingly achieve range (especially if their lats are tight). Pure Thoracic extension (limiting lumbar hyperextension) can be achieved by maintaining a depressed (neutral) lower thorax (rib cage), by engaging the abdominals (which will also compress the abdominal cavity - lumbar stability) accompanied by the elevation of the upper thorax. Essentially, the distance between the umbilicus or pubic bone and xiphoid process should not increase but remain the same.

Mobilise - lats, teres major, pec major, pec minor, rhomboids, levator Scap, thoracic spine

Activate - Serratus anterior, lower traps - upper traps generally work efficiently.