MDRN / Library / Mobility
Reach overhead: what it is for and how to do it
Pressing anything overhead needs the ribs to stay down while the arms go up. A desk teaches the opposite, so the ribs flare and the shoulder runs out of room before the arm is vertical.
Needs: Nothing at all
How to do it
Back to a wall, heels a few inches out, lower back flat against it. Slide the arms up the wall. The moment the back lifts off the wall, that is your range today. Ten slow reaches.
- The cue your plan prints
- Back to a wall, arms slide up. Stop before the ribs flare.
- What it needs
- Nothing at all.
What goes wrong
Three faults, each written as the fix.
- The ribs flare to buy range
- The range bought that way is not range, it is the back bending. Stop at the point the wall tells you to.
- The hands come off the wall
- Keep them in contact. The wall is the only honest feedback in the exercise.
- It is done fast
- Slowly. Ten unhurried reaches beats thirty.
When the plan asks for it
Before every session, as one of four pieces that take two minutes in total. A plan that asked for a longer warm up, because a safety answer wanted one or because the decades earned it, runs eight minutes instead: a walk, these four, then one light set of everything.
The longer version
- The six movements a week of training actually needsPush, pull, hinge, squat, carry, brace. Every useful strength programme is a rearrangement of these six, and you can do all of them in a front room with no equipment.
Nothing on this page is medical advice and none of it is a diagnosis. MDRN is a general wellness product. If anything in your health picture needs attention, talk to a clinician.
Want this put in order for you?
A plan takes these and arranges them into a named twelve week block sized to the week you actually have. Three minutes, free, no card.