Overhead athletes, like baseball, volleyball, and basketball players, need the ability to comfortably maintain and control motion above shoulder height. If you are a CrossFitter or Olympic Weightlifter, you need to be able to do that in a vertically stacked position and that means you need rock solid mobility to get your arms overhead. 

In recent years, people have really caught on to the fact that performance in the box or the gym also requires mobility. Mobility is the ability to control end range, and/or the ability to lengthen under load. This post is designed to show you all the areas you can mobilize around the shoulder complex to give you your biggest bang for your buck. 

Shoulder complex, you say? What does that mean exactly…? 

Great question. 

Your shoulder is not one, but FOUR joints: the glenohumeral joint, the acromioclavicular (AC) joint, the sternoclavicular joint, and the scapulothoracic joint (which is not technically a joint but rather where the shoulder blade lles on the thoracic spine). It all works as one big system. You might be spending lots of time rolling out or stretching your lats (good start, by the way!) but there you’re addressing glenohumeral mobility only. How about giving the other joints some love and in the process unlock great overhead potential!

In the video below, you’ll see a great stretch you can do to create mobility at the scapulothoracic joint, or the connection between your shoulder blade and your ribcage: