by Personal Trainer Mike Patterson
Shoulder pressing should be a foundational movement in your workout routine. It is a functional movement for everyday life – we use it every time we reach for something on the top shelf of the pantry or dust cobwebs from the corners of the ceiling. It also helps build overall strength in your upper body.
Unfortunately, a lot of people lack sufficient mobility for shoulder pressing. The problem could stem from a chronic issue or something silly like sleeping on your arm the wrong way. The key to fixing this problem is to identify and correct specific positions of weakness in the shoulders that may limit your strength when pressing overhead.
If you are experiencing shoulder weakness, these basic MAT assessments may help identify the problem. What we are looking for in these assessments is how well your shoulder girdle moves and if both sides move the same way.
Step One
Check shoulder movement
To perform each assessment, lay on your back on a therapy table, bed, or other flat, elevated surface. Complete each assessment on both arms to identify any asymmetries.
A1. Shoulder Extension Assessment
With your arm hanging at your side off the side of the table, push down toward the floor, breaking the plane of the table with your arm.
B1. Shoulder Adduction Assessment
Raise your arm straight up toward the ceiling. Maintaining a straight elbow, move your arm as far as you can across your chest toward the opposite side of your body.
C1. Shoulder Abduction Assessment
Start with your arm laying at your side, palm facing in. Maintaining a straight elbow, arc your arm out away from your side and up toward the crown of your head. Your arm should follow the same path it would if you were performing a jumping jack.
D1. Full Shoulder Flexion Assessment
Start with your arm laying at your side, palm facing in. Windmill your arm overhead, reaching as far away from your feet as you can as if raising your hand.
Step Two
Activate and Strengthen with Isometrics
If you notice a difference in range of motion between your left shoulder and your right when performing any of the assessments, you can do an isometric exercise to correct it. Isometrics are exercises that challenge a muscle without changing the muscle’s length. By gently pushing your arm into an unmoving object and holding the pressure, you can help strengthen and stabilize the muscles. The isometrics should be done with minimal pressure, and you should not feel pain. Isometrics should be held for six seconds and performed for six repetitions.
A2. Shoulder Extension
Lying on your back with your arm off the table and a resistance band held in both hands, push your arm gently down toward the floor using your opposite hand to create resistance.
B2. Shoulder Adduction
With your arm across your chest, press into your opposite hand as if trying to move it further across.
C2. Shoulder Abduction
Use a resistance band looped around your “weaker” arm to create tension as you arc your arm out to the side, pressing upward toward your head.
D2. Full Shoulder Flexion
Use a resistance band looped around your “weaker” arm to create tension as you windmill your arm overhead, pressing up away from your feet.
Step Three
Return to the Shoulder Press
Once you have done the isometrics and the motions feel the same on both sides, you should be able to move both shoulders and perform a shoulder press with improved strength and mobility. Be conservative with the weight you choose and increase when you are ready to. I also recommend pressing with a bench set at various incline positions or with a neutral position if your shoulder has given you an issue in the past.
If you want a more detailed assessment of total body or shoulder mechanics specifically, contact Mike Patterson for a free session today!
