# @aldrinocsing on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DNNIolZy00y
- **Gondola URL:** https://gondola.cc/posts/61802255-aldrinocsing-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/162b62a559.jpg
- **Posted:** 2025-08-11T06:49:05.000+00:00
- **Account Owner:** Aldrin Buzz Ocsing (@aldrinocsing) — https://gondola.cc/aldrinocsing

## Caption

You see most clinicians will tell you the classic overhead mobility recipe: foam roll, stretch lats, activate those lower traps. 

And while these aren’t wrong, they’re missing the bigger picture of what creates lasting change.

Throughout my years working with CrossFit athletes, I’ve discovered something fascinating: your overhead limitations are specific to you. 

And if you want to change, stop trying to do it all. Focus on finding what gives you the best outcome based on your genetics, your pain tolerance, and past history by being a mad scientist. 

There are a few categories I generally gravitate towards when it comes to improving your overhead position:

GLENOHUMERAL JOINT MOBILITY. How does the arm move in the socket? Is it the contractile tissue that limits it? Or the non-contractile facial components? 

SCAPULAR DYNAMICS. Forget what you’ve heard about isolating muscle groups. Your shoulder blade needs to orchestrate a beautiful dance between upper, middle, lower traps, and serratus anterior to rotate and elevate the scapular to approximate the head of the humerus. What’s not working here? 

THORACIC MOBILITY. Too often we place a big emphasis on just extension. What about rotation? Lateral flexion? There are muscles responsible for these planes that may also be limiting you. It isn’t a one-dimensional game. Load it. Challenge it. In different planes. Keep those arms overhead while you do it too.

PERTURBATIONS. When we bring in tools like aquabags and bamboo bars, we’re not just training mobility - we’re teaching your body system to adapt, evolve, and find movement solutions it never knew existed. I’ve found adding these silly ass drills into the mix to build co contractions locally at the glenohumeral and globally across the whole body give the BEST results for improving overhead mobility. 

#overhead #mobility #flexibility #rangeofmotion #ROM #crossfit #weightlifting #shouldermobility #overheadmobility

## Stats

- **Views:** 211
- **Likes:** 3
- **Shares:** 0
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## Tags

shouldermobility, crossfit, rom, overheadmobility, mobility, rangeofmotion, overhead, flexibility, weightlifting

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