Lifting things over your head at the gym can be tricky. It helps make you stronger, but lots of people find it tough. As a physical therapist, I help people understand why this happens and how to get better at it. Let’s look at why lifting weights over your head can be hard and what you can do about it.
1. Tight Shoulder
Your shoulders need to move a lot when you lift things over your head. Sometimes, your shoulders can feel tight and don’t move well. This can happen because:
- Tight Chest Muscles: If the muscles in your chest are too tight, they can pull your shoulders forward and make it hard to lift things over your head.
- Stiff Upper Back: If your upper back is stiff, it can stop you from lifting properly.
- Weak Shoulder Muscles: If the small muscles around your shoulder (called the rotator cuff) are weak, it can be hard to lift things up.
2. Weak Core Muscles
Your core muscles (like your stomach and lower back muscles) help keep you steady when you lift things. If these muscles are weak:
- Bad Posture: You might arch your back too much or lean forward, which can hurt.
- Less Power: Weak core muscles mean you won’t lift as well or as powerfully.
3. Shoulder Blade Problems
Your shoulder blades (the bones on your upper back) need to move the right way when you lift things over your head. If they don’t:
- Sticking Out: Your shoulder blades might stick out too much, making lifting hard.
- Too High: If your shoulder blades are too high, you won’t be able to lift well.
4.Bad Form
Lifting weights the wrong way can make it harder and can hurt you. Common mistakes include:
- Wrong Grip: Holding the weight the wrong way can hurt your shoulders and wrists.
- Elbow Position: If your elbows are in the wrong spot, it can make lifting tough and unsafe.
- No Warm-Up: Not warming up your muscles can make them stiff and hard to move.
5. Mental Blocks
Sometimes, your mind can make lifting harder. If you’re scared of getting hurt or don’t feel confident, it can make lifting difficult. Being positive and believing in yourself can help a lot.
How to Get Better at Lifting
Here are some tips to help you lift weights over your head more easily:
- Stretch Your Shoulders:
– Do exercises to stretch and move your shoulders and upper back.
– Use a foam roller to help relax tight muscles.
- Strengthen Your Core:
– Do exercises like planks, sit-ups, and leg raises to make your core muscles stronger.
– Keep your core tight when you lift.
- Fix Your Shoulder Blades:
– Do exercises to help your shoulder blades move correctly, like shoulder blade squeezes.
– Work with a physical therapist to get a special exercise plan.
- Practice Good Form:
– Ask a trainer or physical therapist to show you the right way to lift.
– Use a mirror or take videos to check your form.
- Stay Positive:
– Think positive thoughts and believe you can do it.
– Set small goals and celebrate when you reach them to feel more confident.
Conclusion
Lifting weights over your head can be hard, but you can get better with practice and the right help. Stretch your shoulders, strengthen your core, move your shoulder blades the right way, practice good form, and stay positive. Keep trying, and you’ll get stronger and better at lifting!