We need good shoulder mobility for so many different movements in Crossfit - Olympic lifts, push press/jerk, pull ups, muscle ups, thrusters, etc. If you are lacking in your shoulder ROM, chances are good that at some point, you will end up with an injury.
What is your shoulder flexion ROM? Can you lift your arm straight up in front of you and bring your arm past your ear? Make sure your arm stays straight and close to your body the whole time.
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| Normal shoulder flexion = 180 degrees
If you cannot achieve this, we need to figure out why. The WHY is what your physiotherapist is good for, as many of the tests we perform to work it all out cannot be performed easily on yourself. There could be many reasons why your shoulder range is lacking: stiffness of the glenohumeral joint, stiffness of the scapulothoracic joint, stiffness of the thoracic spine, weakness of the glenohumeral muscles and/or weakness of the scapular muscles.
One of the reasons you may be lacking full shoulder flexion may be due to a tight/overactive levator scapulae muscle. As the name suggests, the levator scapulae muscle elevates the scapula. It attaches to the border of the shoulder blade and the transverse processes of vertebrae C1 to C4. Try doing some trigger point to this muscle by lying on your back and placing a lacrosse ball at the corner of your shoulder blade, near the spine (this is called SHOULDER SLACKING in the MobilizeMe app). Then take your arm and bring it up over your head, keeping the elbow straight. Keep the arm moving for 2 minutes, then re-assess your shoulder flexion ROM. If it has improved, you can attribute at least some of your problem to tightness in the levator scapulae.
If you got no joy from this, then it's probably a wise move to get a professional to check it out. Don't use Dr.Google. Good luck!
Don't forget to check out the MobilizeMe app! Available for iPhone and Android!
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