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Shoulder Exercises to Improve Performance in Overhead Sports

Learn about shoulder exercises to improve overhead strength from Lift Clinic’s team of physio, chiro, RMT and strength coaches! 

This post will focus on reloading shoulder exercises used to improve strength and mobility in an overhead sport position. Strength in this position is important for performance in sports such as baseball, volleyball, badminton, tennis, swimming, and many more.

This post is a continuation of our blog series on our full body assessment. If you haven’t already, visit our blog page to learn more about how we assess and treat other movements in the body.

When you come in for an intial assessment, we will assess these 10 movement patterns in your body. By finding limitations in these movement patterns and by looking beyond the site of your injury, our clinicians can find the root cause of your pain and bring lasting results

For any given movement pattern, our treatment approach follows 4 primary steps:

Techniques used to test ranges of motion and find the root causes of limitations

Hands on treatment techniques used to improve & restore limited range of motion

Exercises or self treatments that help maintain the gains made from the reset techniques. 

Exercises that develop strength, resilience, and coordination for the desired movement pattern.

5 shoulder exercises to improve overhead sport performance to reload:

overhead sport

1) Eccentric external rotation

This exercise helps increase control of external rotation in the shoulder. It also helps to lengthen the internal rotators of the shoulder, which can free up shoulder external rotation.
overhead sport

2) Eccentric shoulder flexion

This helps increase control of the arm through shoulder flexion (moving the arm upwards).

3) Cable external rotation

This strengthens the muscles in the rotator cuff that are responsible for external rotation of the shoulder.

Book an appointment to optimize your overhead sport performance!

4) Landmine overhead press

This helps to strengthen the shoulder in an overhead position and promotes proper upward rotation of the scapula (shoulder blade). 

5) Prone swimmers

This exercise helps to strengthen the muscles of the rotator cuff in an end range position when the muscles are fully shortened.

What's next after shoulder exercises?

Congratulations, you’ve completed the final component of treatment and exercise for the ams over head movement! Now that you can perform at 100%, go on and use these new mobility and strength gains to chase your goals!

If you haven’t already, check out our assessment, reset, reinforce, and reload posts in this series!

Meet Lift Clinic - a team of Vancouver Physiotherapy, Chiropractic and RMT Massage Therapy practitioners who believe in strength and movement for life.

Have pain or movement goals?

Lift Clinic is located in East Vancouver at 4030 Knight St. Our team of Vancouver physiotherapists, chiropractors, massage therapists, and strength coaches is ready to help you reach your goals as efficiently as possible! Click Book Now to get started, or Contact Us if you have any questions or would like to speak directly to a Vancouver physio, chiro or RMT about your situation before you book.

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