By: Dr. Trey Martin, DPT
The ability to get the arms completely overhead is critical for most sports. Sports such as baseball, volleyball, tennis, gymnastics, Crossfit, and high fiving (definitely an Olympic sport) all require overhead actions. Two muscles that commonly limit this motion are the latissimus dorsi and teres major. Both muscles perform the action of shoulder extension, internal rotation, and adduction. Given these muscle actions, performing the opposite (flexion, external rotation, and abduction) will place the tissue in a lengthened position. This concept will be crucial to keep in mind as we move forward. One key point I want to make before we dive into solutions is, is there actually a problem? Check out my overhead motion assessment. We don’t want to lengthen tissues that don’t need it, so using the wall test is a great way to see how the musculature can affect overhead motion.
There are a couple ways to influence a motion. We can lengthen soft tissue, mobilize the joint capsule itself, or strengthen the opposing tissue to the motion. The shoulder joint is an extremely mobile joint. With that in mind, trying to gain extra range of motion from the joint capsule is not the greatest idea. Generally, the shoulder craves stability with mobility. One of my favorite ways to achieve this is through eccentric exercises. An eccentric muscle contraction is when the muscle lengthens while producing tension. Let’s look at a few examples of eccentric exercises for the lats/teres major.
Another unknown secret method for overhead mobility, is the contract-relax PNF technique. For this technique, you put the muscle into a stretched position, perform an isometric contraction, and then relax deeper into the stretched position. Don’t worry if this does not make sense yet, I have attached a video highlighting this technique.
Research indicates that PNF stretching, using the contract-relax method, is effective in improving and maintaining ROM, increasing muscular strength and power, and increasing athletic performance, especially after exercise. Research also finds that PNF stretching out performs traditional stretching in terms of tendon stiffness. Try it and see what you think!
It is paramount for our athletes that we maintain good quality of overhead motion. Traditional static stretching has its places, but I think we can do even better by using the methods detailed above. Remember, the first step is identifying whether overhead motion is truly limited by soft tissue. We can do this through the assessment shown, palpation of soft tissue, and comparing passive to active range of motion. From there, we can use a mix of PNF stretches, eccentric exercises, and general exercises to solidify the region. Check out my next blog on exercise ideas that will help build a healthy, stable shoulder!
1.Hindle KB, Whitcomb TJ, Briggs WO, Hong J. Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function. J Hum Kinet. 2012;31:105–113. doi:10.2478/v10078-012-0011-y
2.Kay A. D., Husbands-Beasley J., Blazevich A. J. (2015). Effects of contract–relax, static stretching, and isometric contractions on muscle–tendon mechanics. Med. Sci. Sports Exerc. 47, 2181–2190. 10.1249/MSS.0000000000000632, PMID:
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