Importance of Overhead Lifting
Achieving a full
overhead position is an important part of daily function. It can mimic
certain activities, such as reaching into a cabinet, putting away
storage bins, or cleaning. Overhead positioning can also be an optimal
position for strength training to challenge the core, the upper
extremities, and lower extremities. This is commonly performed through overhead lifting exercises. While it is an important position in
our daily lives, there can be a number of things that can either make
this motion limited or painful for the general population.
The Latissimuss Dorsi Muscle and Overhead Lifting
One of the possible causes of restricted
overhead positioning is latissimus dorsi tightness. The lattisimuss
Dorsi muscle, commonly referred to as the “lats”, attaches from the
pelvis, the low and mid back all the way to the top of the shoulder. Its
function is to bring the arm closer to the body, turn the arm in, or
reach behind the body. If there is tightness in this muscle, it will not
be able to effectively stretch in order to reach away from and above
the body or turn the arm out, two important aspects of obtaining an
overhead position properly.
The Thoracic Spine and Overhead Lifting
The thoracic spine, or mid back region,
can also affect shoulder overhead position, whether it is a mobility
issue or an activation issue. While the thoracic spine does not have as
much available movement as other areas of the spine, if there is
stiffness in this region, the shoulder joint will have a harder time
getting into a stacked position. On the other hand, there can be
adequate joint mobility, but more so weakness or muscle imbalances of
the muscles around the shoulder blade, which surround the thoracic
spine. These muscles work together to raise the arm overhead and then
stabilize the shoulder once in an overhead position.
Common Faults with Overhead Positioning
A common fault in
overhead positioning due to decreased thoracic mobility or strength, and
lat tightness can include rib flaring or overextending the spine (see below picture), which
places the shoulder in a less than optimal position for carrying load.
The ideal position for is a relatively neutral spine, keeping your arm
in line with your ear, wrist stacked over shoulder while trying to punch
the ceiling. Placing the shoulder in a less than optimal position with
repetitive overhead lifting or lacking the strength of stability of the
shoulder and thoracic spine to maintain an overhead position can, over
time, lead to muscle and joint irritation.
Physical Therapy and Overhead Lifting
If you are one who is experiencing pain
or restriction with overhead reaching, one of our skilled physical
therapists can determine what could be the contributing factor through
one-on-one examinations and guide you through a treatment regimen
including manual therapies and exercise.
Whether you need to reach the topshelf in the kitchen or you need to perform an overhead squat when exercising, our Doctors of Physical Therapy will help you improve your mobility, strength, stability, and overall ability to perform overhead activities.
Whether you need to reach the topshelf in the kitchen or you need to perform an overhead squat when exercising, our Doctors of Physical Therapy will help you improve your mobility, strength, stability, and overall ability to perform overhead activities.