The difference between constant shoulder aches and pains and healthy shoulders after a long day at work isn’t luck. It’s strength, mobility, and technique.  

Whether you are stacking shipments or reaching to pull something down, your shoulders need to be ready. Step 1 is having a solid mobility routine in place (link to blog). Step 2 is strengthening your shoulder musculature.  

Here are 5 tips to improve your overhead shoulder strength: 

  1. Strengthen the Rotator Cuff

The rotator cuff muscles are critical for shoulder stability and preventing injury when lifting overhead. Strengthening these small, deep muscles will improve shoulder function. 

  1. Overhead Presses for Strength

The overhead press is one of the most effective exercises for building raw shoulder strength and improving your ability to lift overhead. 

  1. Focus on Full Range of Motion

To maximize shoulder strength, you need to work through the full range of motion, from a deep stretch to a full extension. 

  1. Include Scapular Pressing Movements

These exercises help improve the mobility and strength of the muscles around your shoulder blades, which assist in shoulder stability when lifting overhead. 

  1. Train Your Core for Stability

Overhead pressing requires a strong, stable core. Without good core strength, you’ll have a harder time maintaining proper posture and alignment during overhead movements, which could lead to injury. 

 

A simple shoulder strengthening routine can include: 

Banded chops/lifts  

Purpose: Improve core strength, rotational control, and shoulder stability. 

Instructions: 

  • Anchor a resistance band at shoulder or knee height (depending on the movement direction). 
  • Grab the band with both hands, arms extended, and stand with feet shoulder-width apart. 
  • For chops (high to low): Start with hands above one shoulder and pull the band diagonally down across your body to the opposite hip. 
  • For lifts (low to high): Start near the opposite hip and pull the band diagonally upward across your body to above the opposite shoulder. 
  • Engage your core and rotate through your torso, not just your arms. 
  • Return slowly to the starting position. 

Overhead reach matrix  

Purpose: Enhance shoulder mobility, core stability, and dynamic flexibility. 

Instructions: 

  • Stand with feet shoulder-width apart, arms at your sides. 
  • Reach overhead in three different planes: 
  • Sagittal plane: Reach both arms straight overhead. 
  • Frontal plane: Reach one arm overhead to the side (right and left). 
  • Transverse plane (optional): Reach diagonally or with a slight twist in your trunk. 
  • Keep your spine tall and avoid excessive back arching. 

 

 Single-leg reach matrix

Purpose: Improve balance, proprioception, glute control, ankle stability, and shoulder mobility. 

Instructions: 

  • Stand on one leg with a slight bend in your knee. 
  • With both hands, reach forward in three different directions: 
  • Sagittal plane: Reach both arms straight overhead. 
  • Frontal plane: Reach one arm overhead to the side (right and left). 
  • Transverse plane (optional): Reach diagonally or with a slight twist in your trunk. 
  • Keep your hips square and reach as far as possible while maintaining control. 
  • Your non-stance leg can extend behind you to help with balance. 

 

Invest in your shoulder health now to reduce your risk of shoulder pain and injury. Solveglobal movement experts partner with employers to help their employees reduce their risk of new pain while also treating those with active pain. Learn about how Solveglobal is right for you at solveglobal.com.