Tips for Lifting Your Arm Overhead Pain-Free

Lifting your arm overhead can cause shoulder and neck pain for many people. In this video, coach Tyler shares tips to improve overhead arm mobility.

Use the Correct Muscles

Tyler explains that you should lift your arm using the shoulder muscles, not the neck and traps. Place your fingertips down to engage the correct muscles as you raise your arm. Pause when your shoulder rises up, reset, and continue the motion while keeping the shoulder down. This builds better movement habits.

Stretch Tight Tissues

Tight chest and shoulder muscles can restrict overhead range of motion. Tyler demonstrates stretches on a chair or kneeling to open the chest and elongate tightened tissues. Hold stretches for 60 seconds daily to improve flexibility.

Maintain External Rotation

Rotating the arm inward while lifting overhead can cause impingement. Practice lifting with external rotation by turning your thumb and palm upward. This engages the shoulder better and prevents pinching.

Summary

In summary, using the proper shoulder muscles, improving tightness through stretching, and maintaining external rotation are key to lifting your arm overhead without pain. Focus on retraining movement patterns and flexibility. With practice, you can move your arm freely.