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Can't Reach Overhead 180 Degrees

I’ve noticed I end up leaning back from my spine to get the bar overhead, because I don’t have full mobility. If I were to lay on my back on the floor and raise my arms overhead, they don’t touch the floor. I’ve read up and guess its one (or all) of:

-one (or all) of the lower traps/serratus anterior/upper traps are weak/inhibited and don’t allow full upward scapular rotation, and that stop the scapula moving and providing sufficient room for my arm to go overhead, corrected by proper posture, and strengthening of said muscles. ( http://www.T-Nation.com/free_online_article/sports_body_training_performance_repair/pushups_face_pulls_and_shrugs )

-mobility issues in the shoulder, possibly corrected by dislocations?

-tight pecs/delts, corrected by stretching/soft tissue work?

I just wanted to see if anybody else had similar issues and how they resolved it (possibly a time frame, but more importantly, what you did to correct it) and also whether I have the right idea with the above, or am completely wrong and I need to do something else to correct this. Any help would be appreciated. Thanks :slight_smile:

Broomstick stretch

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I agree with BBB but perhaps a first rib mobilisation as well? I’ve seen some good ones on mobilityWOD.com so check that out.


BBB- Would scapular positioning be worked on by strengthening s.anterior, lower traps etc?

Thanks to all that replied btw :slight_smile: