Unlock Better Shoulder Mobility for Overhead Strength
If overhead movements feel awkward, restricted, or even painful—your shoulders may be crying out for some mobility work. Whether you’re pressing a barbell, lifting a heavy backpack, or reaching for that top shelf, good shoulder mobility is essential for safe and powerful movement. Let’s start with a quick self-check:
What Are Shoulder CARs?
CARs (Controlled Articular Rotations) are slow, active joint circles that help assess your range of motion and improve joint control. They’re perfect for identifying limitations before loading up on weight.
Try this: Stand tall, brace your core, and slowly move your arm through its full range in a big circle without compensating with your back or neck. Feel stuck? You’re not alone!
Check this video out for how to perform a Shoulder CAR and test your overall mobility!
3 Mobility Exercises to Improve Overhead Function:
Shoulder CARs (Controlled Articular Rotations) – Do 2–3 slow reps per side daily.
Wall Slides – Keep your lower back flat against the wall and slowly raise arms overhead.
Quadruped T-Spine Rotations – Great for improving the upper back mobility that supports your shoulders.
These help unlock your ability to press overhead—whether you’re working with bodyweight, bands, or serious iron.
Ready to Load It Up? Start Strengthening With These:
Dumbbell Overhead Press – Keep your ribcage down and press with control.
Landmine Press – Great for those with limited mobility as it’s more joint-friendly.
Resistance Band Y-Presses – A burner for shoulder stability.
Consistency is key. Mobility gives you the range. Strength gives you the control.
Need Help Moving Better?
If overhead movements still feel off, don’t push through the pain—let’s assess what’s really going on. Book your shoulder assessment today and let us help you move, lift, and live better.
Click the link below or give us a call at (469) 420-0934 to book your appointment!
