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  • Writer's pictureCoach Matt Pippin

How To Increase Overhead Flexibility & Mobility

You know overhead mobility and flexibility is crucial for lifting, sports, and everyday life but do you feel like no matter how much you stretch, foam roll, smash, or massage gun your shoulders, it’s like your running into a brick wall at the top?

Then check out today’s coaching because I’m going to show you why all those modalities aren’t cutting it, and more importantly…I’ll show you what you can do to finally make some permanent changes in your overhead mobility.


After coaching thousands of folks with limited overhead range what I’ve seen is that the difference between those who seem to have limitless flexibility and those who are constantly stuck, is internal rotation.

Internal rotation is this where the shoulder rotates in toward the body. Unfortunately, for years we’ve completely ignored this movement, let alone tried to increase its range of motion.

The shoulder is a ball and socket joint, which means it’s supposed to have an incredible amount of movement. But for some reason most people end up only training it up and down or in and out like a lego guy. This isn’t going to cut it.

If you lack rotation, specifically internal rotation, all those other movements of the shoulder will be compromised especially when going overhead. This is why everything you’ve tried hasn’t been working….internal rotation is the king here.

Now I could spend a whole hour explaining this in more detail, but just know, if you want more overhead flexibility, you need more internal rotation.


To increase your internal rotation we’re going to stretch and strengthen the tissue that produces it. We’ll stretch for 2 minutes and then go in and strengthen that new range. Strengthening what you just stretched is the key here, because if you don’t develop strength in the area you just stretched, that loosie goosie, flexible feeling will go away.


The only equipment you’re going to need is a small towel, rope, or stretch strap.


If you enjoyed today’s coaching and want the full system to increase your overhead flexibility, not to mention relieve pain, then join me for the Healthy Shoulders 10 Day Challenge. It’s time to make lasting change and I’ll show you how. Just go to to learn more.




Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.


  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified


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