EMBRACE THE CHALLENGE
There is one thing about fitness challenges that I love. Learning how to improve my day-to-day functioning is my main incentive for participating in a challenge. What about you? Do you like to test yourself? Have you been enjoying my fitness challenge series? If you missed out, be sure to try my first three challenges The Sharpened Romberg Test, The Stork-Stand Test, and The Bend and Lift Test. These kinds of tests don’t just determine if your body is average. Rather, they help demonstrate what is healthy movement for overall quality of life. The fitness challenge I have for you today is called The Back to Wall Shoulder Flexion Test.
THE IMPORTANCE OF OVERHEAD SHOULDER RANGE OF MOTION
This test evaluates the level of stability and mobility of the upper body and shoulders as the arms move through one of the primary movements of daily life – shoulder flexion, or the arm moving from down by the hip forward to above the head. For example, the action of reaching the arms overhead, such as putting dishes in an elevated cabinet, involves good range of motion in the shoulders as well as stability in adjoining parts of the body. You are risking injury if you do not move your arms as the body is designed. And, if this arm-overhead motion is painful or difficult for you, your activities of daily living and independence may suffer.
WHAT DOES SHOULDER FLEXION INVOLVE?
Reaching your arms overhead involves stability and mobility of multiple parts of your body – namely the lower and upper spine, the shoulder blades, and the upper arm bone in the shoulder joint. If there is a problem with one part, the whole chain is compromised. The body then compensates with improper movement, which often leads to pain and chronic faulty movement patterns. There’s that song in my head again , “…the shoulder bone’s connected to the neck bone…”.
As you can see, it is very important for each body part to move properly. Your successful functioning in the activities of daily living is dependent on the ability to execute the arm overhead movement.
FITNESS CHALLENGE – THE BACK TO WALL SHOULDER FLEXION TEST
So, let’s check out how your arms move overhead. Have a friend help you with this test, as your form will need to be assessed from the front and the side. A camera will be helpful to use in this test. It can capture your form and will allow you to review each part of the body at different points in the movement. If you are trying this alone, you will need a mirror in which you can view your arms from down at your waist to above your head from the front and the side. This may require a mirror that you can move.
STEP 1
Stand with your back and buttocks against the wall, with your feet 6-8 inches away from the wall.
STEP 2
Flatten your lower back and tuck your chin so you form a double chin, to prevent your head from moving forward off the wall. This is the starting position.
STEP 3
With your thumbs pointing up, begin the test by slowly raising your arms up overhead so that your body forms a Y-shape and your thumbs are touching the wall. Do not allow your back to come off the wall or your elbows to bend. Pause here to note your body position or allow your friend to take a picture.
STEP 4
Lower your arms back down to your sides. This completes one repetition.
STEP 5
Perform as many repetitions as needed for you to evaluate your movement. Check out your form in the mirror forward-facing and side-facing. Or, have your friend take pictures from the front and from the side.
STEP 6
After observing your movement and noting what your lower back, ribs, shoulders, elbows and neck did, checkout the video demonstration of this challenge. Compare what you saw in the mirror or in your pictures with the proper form in the video. Do not watch the video before completing the challenge so you can observe your natural form used.
WAS YOUR SHOULDER FLEXION TEST EASY?
How did your Back to Wall Shoulder Flexion Test go? Was it easy for you? If so, you are very fortunate. Many people struggle with this motion. But don’t rest with that accomplishment without considering what is needed to maintain that mobility. Everyday stressors, such as enduring work-related postures for long periods of time (sitting at a desk hunched over a computer screen), repeated overhead activities with inadequate form (painting, lifting, tennis, weight training), or the natural muscle loss/weakness that occurs with aging can lead to the inability to move the arms appropriately while stabilizing the rest of the body. Mobility and stability exercises that work the shoulders and core are necessary to maintain good functional overhead arm movement.
HARDER THAN YOU EXPECTED?
Did you find The Back to Wall Shoulder Flexion Test uncomfortable or difficult? How did your form compare to the form demonstrated in the video? So many alterations to the proper form can occur for so many different reasons. For example, reduced range of motion or pain could be the result of a history of improper body mechanics and tissue damage in the shoulder joint. The lower back arching away from the wall or the ribs flaring outward may be due to inadequate core strength. Elbows bending or the arms not reaching the wall could be caused by tightness in the latissimus (back) muscles or immobility of the upper back.
THE RISK OF IGNORING YOUR SHOULDERS
Continuing to allow improper form in the arms overhead reach can lead to stress and degeneration of the joints involved, inflammation and pain, and the inclination to avoid reaching overhead altogether. When you avoid doing a particular movement long enough, you can lose the ability to accomplish the movement. Obviously, the loss of movement can greatly impact daily activities and lead to a loss of independence.
MAKE HEALTHY OVERHEAD ARM MOVEMENT A PRIORITY
If you struggled with your form in The Back to Wall Shoulder Flexion Test, don’t despair. The goal is not to make you feel bad about yourself. More importantly, if you desire to be strong and independent and enjoy your favorite activities, this test helps you to identify what you might need to work on.
My clients know the high priority I give to overhead arm movement. It is an important motion that human beings are built to do. My goal is to help my clients function well so they can do the things they need and want to do. That requires proper training for all the parts involved, so I always include such work in every exercise program that I design. Everyone needs to be able to reach that bowl high in the cabinet or lift that gallon of milk from the top shelf of the refrigerator. Therefore, everyone can benefit from continually working on this movement.
GET STARTED ON YOUR HEALTHY SHOULDERS
Hopefully, this test has motivated you to work on healthy shoulder mobility. If you are eager to do something today, you can check out this great video from physical therapist, Dr. Tim Cummings, that provides some exercises to improve your overhead reach. And, don’t be shy… comment below! I would like to hear how you did with The Back to Wall Shoulder Flexion Test. Tell me how your daily routines affect your ability to reach up. Do you have a particular issue that you would like help with? Over the years, I have encountered many people struggling with pain or dysfunctional shoulders and have a variety of interventions that can aid in improving the movement.
If you would like me to help you secure a set of healthy shoulders, complete the inquiry form here and tell me about your goals. Then we can schedule you for your complimentary postural, mobility and balance assessment and get to work improving your physical fitness. And if you want more inspiration or if you are not quite ready to begin working with me, you can join my free e-newsletter just below the inquiry form, to get motivated by an array of health, fitness and nutrition articles.
