Are your shoulders feeling tighter or more sensitive during overhead movements — especially presses?

Nov 11

You’re not imagining it.

Your shoulder’s health and range of motion depends on the type of movement you’ve been using – or not using – your shoulders for. If you regularly call on your overhead range as in throwing a ball, hanging, doing pull ups or swim – you have access to a fuller range then if you, say, have a desk job and rarely have to bring your arms up and over your head – that is a very different range that your shoulders are capable of for the time being.

In addition to lifestyle factors and types of activities, for many people (including women in menopausal transition) changes in hormones can further affect tendon health, muscle recovery, and posture. That means pressing overhead might feel stiffer, weaker, or simply different than it used to. However, your body changes and adapts and if your goal is healthier, stronger shoulders, better breathing and injury prevention, strength training is a great path to take. It’s important to take it slowly.

Before diving back into overhead presses, your shoulders deserve some gentle prep work:

Here’s what helps your shoulders feel strong and supported:

Mobility first. Start with upper-back and shoulder mobility — wall slides with a foam roller, shoulder CARs, or dead hang with your feet on the ground to restore range.

Rib & core alignment. A steady base is everything. Try gentle breath resets — inhale to expand your ribs, exhale to engage your core — to help your shoulders move freely overhead.
Scapular control. Reconnect with stabilizers through scapular push-ups, banded rows, and prone Y/T/Ws.