Arms falling forward overhead
What it usually means, what is likely tight and weak, and a routine that helps. Also called arms fall forward in overhead squat, limited overhead reach.
In short
Arms drift forward of the ears in the squat.
Why it matters
Arms drifting forward overhead often means a tight chest and lats or a stiff upper back. It matters for any pressing or reaching overhead.
Usually tight
- · Latissimus dorsi
- · Teres major
- · Pectoralis major and minor
Usually weak
- · Middle and lower trapezius
- · Rhomboids
- · Rotator cuff
Other things that can cause it
- · Old shoulder injury
- · Stiff upper back
A corrective routine for arms falling forward overhead
Done in this order: calm what is tight, lengthen it, then strengthen what should be doing more. Daily for 3 to 6 weeks is a good start.
Myofascial release
Static stretch
Dynamic stretch
Strengthen
Everyday habit
Hang from a bar or doorframe for 20 to 30 seconds a day, ribs down.
How long it takes
Often improves in 3 to 6 weeks, with steady work. Re-check every 2 to 4 weeks.
How Kentro checks it
It shows up in the overhead squat, side on part of the scan: turn side on, feet shoulder width, arms straight overhead. Kentro measures it and shows whether it is improving between scans.
When to see a professional
See a doctor or physical therapist if you have pain that is sharp, getting worse or lasts more than a couple of weeks, numbness, tingling or weakness, pain after a fall or injury, or pain at night. This guide is general education for healthy adults, not a diagnosis or treatment plan.
Do you have it? Find out free.
Prop your phone against a wall. Kentro checks arms falling forward overhead and the rest of your posture and movement, then builds your routine.
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