How to correct that "pinch" with the shoulder press

​The "Shoulder Pinch" is common among CrossFitters and gym-junkies who do a lot of overhead lifts such as the snatch or shoulder press

Sometimes it can be painful when irritated, or just uncomfortable and annoying

You might have a sensation that your deltoid/biceps feels really heavy too.

I've treated this "condition" so many times in my clinic and have also experienced it first-hand for myself

Why does it happen?

To answer this we have to look at the anatomy (don't worry, I will keep it brief and relevant!)

​When we perform an overhead movement, the shoulder AND the scapula must move in an upwards direction. 
The scapula (shoulder-blade) has to rotate upwards approximately 60 degrees to allow for the ball-and-socket joint to face in an upwards direction, and hence allow your arm to support the weight overhead.

Because we spend a lot of time in hunched-over positions (think office workers, truck drivers, video-game players), the scapula tends to lose its ability to move the way we need it to.

So the ball-and-socket joint picks up the slack, and guess what?

It starts to jam at the distal end of the collar-bone, leading to that pinchy feeling you get.

Keep jamming it up, rep after rep, and you will end up with one angry shoulder!

That's why when you rest, it feels a LOT better... until you come back to the gym and do it all over again!

A LOT of you guys and girls are making this HUGE MISTAKE and go around in circles, ending in the same exact place as when you started - frustrated, lost and confused.

It holds you back in your training... And that frustration can carry through to the more important aspects of your life, such as your work and your relationships.

What you really need to do (to fix this problem once and for all) is to RESTORE the proper MECHANICS of this joint

And I want to get you started.

The collar-bone is a strut between the chest and the arm - it is the link between these two structures. If the collar-bone gets stiff and doesn't want to move, this will definitely impact the arm's ability to move.

Two key muscles have a huge effect on the collar-bone and thus your ability to get into a strong overhead position: subclavius and pectoralis minor

​Releasing these muscles can have a profound impact. The easiest way to do this is to use a massage ball.

Don't be surprised if your neck pain and headaches feel better as well!

So give it a try and leave a comment on how this helped you.

About the Author:
Lawrence Khuu is a qualified Physiotherapist and Movement Specialist. His mission is to help motivated clients perform at their highest level through a combined hands-on treatment and exercise rehabilitation approach. He currently treats clients at Activ Therapy Casula.