Mobility
Overhead Mobility [P]rehab Program
Improve Overhead Shoulder Mobility & Supercharge Upper Body Performance Anytime, Anywhere
Build mobility that stays with you.
A lack of overhead mobility can feel extremely limited in athletic performance but also just in everyday life! This program is best suited for those with very mild to no (0-2) shoulder pain ANYTHING related to overhead shoulder mobility deficits. Maybe you are dealing with limitations in overhead mobility due to a past injury or surgery, or maybe you are feeling limitations from general stiffness in your upper body. Regardless of the issue, you have found your solution. Passive interventions yield passive results; if you’re ready to put in the work, we’re ready to help you get there. Improving your overhead mobility and taking control of your health starts today. If this program is too challenging for you, check out Shoulder Rehab Program! If you are looking for more of a challenge, check out Shoulder Prehab Program!
This program is best suited for those with very mild to no (0-2) shoulder pain ANYTHING related to overhead shoulder mobility deficits. This could be a result of shoulder labrum involvement with overhead work, biceps tendon involvement with overhead work, a stiff mid back & neck, stiff shoulders, people that have difficulty with overhead lifts (CrossFit & Olympic weightlifters) and individuals that want to improve their overhead mobility and stability!
- Duration
- 8 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Overhead mobility is a combination of so many factors! Shoulder blade mobility, mid back mobility, chest mobility, neck mobility so let’s get it all moving!
- Week 2
To improve overhead mobility you must improve the range in which your muscles can move your joints through, but also the range that your joints themselves can move through. This week, let’s dive into some mobility drills that will help with both, and add in a little muscle recruitment along the way.
- Week 3
This week let’s get after some posterior muscles through the shoulder and mid back while continuing to open up the chest. And you better be ready with those weights (DB/KB)s, we have some great strengthening in store for today!
- Week 4
This week you will really get after training your shoulder muscles to control your overhead mobility in this new range! And guess what? You’re already halfway through the program, let’s keep it going!
- Week 5
When addressing limitations in overhead mobility we need to also address neural tension. This week, you’ll work on improving the mobility of your nerves that run through your upper extremity. Neglecting these important structures can lead to limitations in mobility. You’ll also continue to improve your muscle recruitment through your new found range. Let’s get after it!
- Week 6
Time to further progress your strength now that you have improved your motor control through your range of motion! This week, you’ll dive into core control with overhead strengthening exercises. The core plays a crucial role in our ability to lift overhead, so let’s train it!
- Week 7
How much are you loving your overhead mobility? And more importantly the strength you’ve developed to control your overhead mobility? Let’s keep it going! You’ll continue to build your upper extremity and core strength in overhead positions this week.
- Week 8
Let’s put it all together! For your final week, you’ll work on mobility, overhead strength and exercises that really challenge you to work through a combination of each!
Fit check
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