Incorporating overhead pressing exercises into my weight training routine is something I really enjoy, but I often find them a bit challenging.
My overhead mobility isn’t as good as I’d like it to be, and a significant reason for that is my stiff chest. I have a mild case of pectus excavatum, commonly known as bowl chest. This condition causes the sternum-the bone at the center of the chest-to remain depressed, creating difficulties during overhead movements.
While this condition varies in severity, it often leads to difficulties during overhead movements due to the restricted ability of the sternum to rise when pressing or reaching overhead. In an ideal scenario, the sternum should lift as you inhale and lower as you exhale. However, for individuals with pectus excavatum or a generally stiff chest, this natural movement is hindered, making overhead exercises more challenging.
It’s not just those with pectus excavatum who face these challenges. Many people develop tight chest walls from modern lifestyle habits such as prolonged sitting, slouching, carrying heavy backpacks, or simply spending too much time hunched over a desk. These habits can cause stiffness in the chest, limiting overhead mobility and increasing the risk of injury during exercises like the overhead press.
Physical therapy offers a comprehensive approach to improving overhead mobility, particularly for those dealing with stiff chests. Traditional stretching methods might not be effective in addressing the underlying issues that restrict movement. Instead, targeted exercises and warm-up drills can be instrumental in loosening the chest, enhancing mobility, and ensuring that the body is well-prepared for the demands of weight training.
Three Effective Warm-Up Drills for Improved Overhead Mobility
To address these challenges, incorporating specific warm-up drills into your routine is crucial. Here are three exercises that can help improve overhead mobility, especially for those struggling with a stiff chest:
1. Crab on Elbows: This exercise is designed to open up the chest and promote better sternum mobility. By supporting yourself on your elbows in a crab-like position, you can stretch the chest and prepare it for the demands of overhead pressing.
2. Hooklying Overhead Reach: In this exercise, you lie on your back with your knees bent and reach overhead. The goal is to enhance the connection between your breathing and your chest movement, encouraging the sternum to rise and fall with each breath. This drill not only improves mobility but also reinforces proper breathing techniques that are essential during overhead movements.
3. Yoga Pushup*: Combining the elements of a traditional pushup with yoga-inspired movements, the yoga pushup is excellent for improving overall shoulder and chest mobility. It helps in engaging the entire upper body while emphasizing the importance of controlled breathing and proper form.
The Importance of a Tailored Warm-Up Routine
A tailored warm-up routine that addresses specific areas of stiffness or weakness can significantly improve your performance and reduce the risk of injury. In physical therapy, we emphasize the importance of being intentional about your warm-ups. By incorporating exercises like the crab on elbows, hooklying overhead reach, and yoga pushup, you can specifically target areas that need improvement, ensuring that your body is fully prepared for the workout ahead.
Moreover, these exercises are not just about getting ready for the workout; they are about making long-term improvements in mobility and strength. Over time, consistent practice of these drills can lead to better overhead mobility, reduced discomfort, and enhanced performance in your weight training routine.
For anyone facing challenges with overhead pressing due to a stiff chest or conditions like pectus excavatum, physical therapy offers a range of solutions that can make a significant difference. By incorporating targeted warm-up drills into your routine, you can improve your overhead mobility, reduce the risk of injury, and enjoy the full benefits of your weight training regimen. Remember, being intentional about your warm-up is not just a preparation—it’s a critical part of your journey toward better physical health and performance.
