By Lance Robbins
Shoulder range of motion is on a spectrum depending on who you are. Some people are bricks, some people are noodles, and it’s helpful to find out where you are.
One of my favorite simple tests for shoulder mobility is the FMS behind the back reach test.
1. Stand tall feet together
2. In one motion reach right hand over head to touch as low down as possible between the shoulder blades
3. Simultaneously with the left arm reach behind the back to reach up between the shoulder blade as high as you can
4. Compare how close the top and bottom hand are from each other
5. Repeat on the other side and look for asymmetries.
If you can easily touch your hands together then your mobility is adequate. If you’re finding a gap between the top and bottom hand, how big is it and is it significantly different from side to side?
You may find an answer to why you have difficulty pressing weight overhead.
Active recovery, yoga and core awareness can bring balance to big asymmetries, mobility restriction, or bricks.
Loaded Yoga, Core Awareness and Strength training can bring balance to hyper mobility.
How are your shoulders?