Unlocking Overhead Mobility: Why Your Shoulders Hurt and How to Fix It
Shoulder pain during overhead movements is one of those things people often chalk up to “getting older” or “lifting heavy.” But the truth? Most of the time, the problem isn’t age or effort—it’s missing the fundamentals of proper overhead mobility.
If you’ve been struggling with pressing, pulling, or even reaching overhead without pinching or tightness, it usually comes down to how your ribs, lats, and scapula are working together (or not). The good news: with the right drills, you can restore clean, pain-free overhead motion.
Why Overhead Pressing Really Hurts: It Starts With the Ribs
When your ribs flare during overhead movements, you’re not actually getting true shoulder flexion—you’re borrowing from your spine. Over time, that leads to tightness, compensation patterns, and eventually injury.
The fix? Training your ribs to stay anchored while your arms move. The simplest place to start is against the wall.
Wall-Referenced Dead Bug
This drill locks in rib control and core activation—your foundation for all overhead movement.
Lie on your back with your hands pressed into the wall.
Actively push into the wall to light up your serratus anterior and deep core muscles.
March one leg at a time, then progress to extending both, keeping your ribs down the whole time.
Aim for 10 reps per leg.
You should feel your abs firing, your ribs staying put, and a little tension in the muscles under your armpits. That’s your core syncing up with your shoulders.
Kettlebell Pullover (Double & Single Arm)
Once rib control is in place, it’s time to move into open-chain shoulder work—where the shoulder has to move without backup from the spine.
Lie flat on a bench with your low back pressing gently into the pad.
Reach the kettlebell to the ceiling, then slowly lower it overhead without letting your ribs flare.
You’ll feel a big stretch in your lats, which often restrict overhead mobility.
Try 10–15 reps, both two-arm and single-arm. Notice which side feels tighter—that’s valuable feedback for your training.
Horizontal Abduction Pullover
Shoulder mobility isn’t just about moving straight overhead. This variation challenges your shoulder in a slightly different plane.
From the same lying position, angle your arm slightly out to the side as you reach overhead.
Keep your palm facing up.
Expect a stretch in the outer armpit or behind the shoulder blade.
If one side feels far more restricted, spend extra time there—imbalances are a major culprit for pain.
Banded Wall Press for Scapular Movement
Your scapula isn’t just decoration—it has to rotate upward with your arm every time you press overhead. If it doesn’t, your shoulder joint ends up doing all the work.
Set up facing a wall, with a resistance band looped around your thumb and the pinky edge of your hand.
As you press up, keep your ribs down and your shoulders relaxed.
Focus on letting your scapula glide upward naturally.
Most people rush through pressing and miss this key piece of shoulder health.
Overhead Pain Has Many Roots—But Start Here
Yes, old injuries, inflammation, and even fear of movement can play into your overhead restrictions. Sometimes manual therapy or joint mobilizations help too. But from a movement perspective, start with the three big rocks:
Rib control and trunk stability
Lat length and shoulder joint mobility
Scapular upward rotation mechanics
If you’ve been stuck with shoulder pain—whether it’s been months or years—these exercises are a powerful reset. For athletes and active professionals in New York pushing their performance in lifting, boxing, throwing, or golf, restoring overhead mobility can mean the difference between plateau and progress.
Ready to Reclaim Your Reach?
If overhead movements feel like a grind, that’s a signal—not a life sentence. At Moment PTP here in NYC, we cut through the noise and give you the tools to unlock strength and mobility that lasts. Ready to see how far your shoulders can actually go? Book your session and find out.
