FUNCTIONAL TEST - shoulder & torso

The relationship between the shoulder girdle and torso

One of the most common misalignments I see as a Personal Trainer in my clients is the relationship between the shoulder girdle and torso.
Here a very basic test to check the relationship, flexibility and function between the shoulders and torso. It is very important to have good mobility in these area for all activities that occur with arm movements above the head, shoulder press, overhead squats or lifting down a heavy object from the closet top shelf.
Use mirrors, videotape or take pictures of yourself or better yet, ask someone to spot your technique.

Proper form:



The arms should point straight up, imagine an invisible vertical line starting from the ankle, moving through the hip, elbow and wrists.
Pelvic position should remain unchanged (no tipping backwards or forwards) with emphasis on keeping your bodyweight evenly distributed on both feet.
The arch in the lower back (lumbar region) remains neutral, in other words should not increase, when arms are lifted.

Common misalignments and compensations:



Increased arch in lumbar spine (pelvis rotates forward; compensate for either poor shoulder or thoracic mobility, lack of strength or activity in stabilizing core muscles or simply due to lack of body awareness)



Increased arch in thoracic spine (pelvis is pushed forward and bodyweight shifts to the forefoot: compensation for either poor shoulder/thoracic mobility, lack of strength/activity in core or lack of body awareness)



Arms not vertical (Often due to poor shoulder mobility. Especially important for motions performed above head like shoulder press, handstand, swimming, volleyball, etc.)

Next FUNCTIONAL TEST will be about the relationship between the pelvis & torso, the lower extremities.

Have a great weekend!
/Henrik