An Inside-Out Approach for CrossFit Athletes to Improve Overhead Movements

By Dr. Kathleen Beede, Owner/Founder of Eagle Physical Therapy, LLC

Shoulder pain isn’t always solved by stretches and rotator cuff exercises. Overhead movement requires several moving parts working together—and one area that often gets overlooked is the rib cage. Overhead movements are an integral part of a CrossFit athletes training.

For the arm to move overhead, the humerus must glide on the scapula, and the scapula must glide smoothly along the rib cage. The scapula is concave (like a bowl), while the rib cage should be convex (rounded). When these two shapes fit together well, the scapula can glide easily, allowing full overhead motion. But what happens when they don’t fit?

Here’s the key: the scapula’s shape is fixed, but the rib cage is dynamic. Its structure changes constantly, influenced by breath, body position, and internal pressure. Unfortunately, our daily habits—sitting, lifting, or even breathing patterns—often flatten and compress the rib cage, especially along the back and sides. This reduces mobility and can contribute to shoulder pain or restriction.

If you’re struggling with overhead range of motion, it’s worth looking at your rib cage and seeing how its shape may be limiting your movement.

The Overhead Reach Test

This quick test helps you find your true, uncompensated overhead range:

1. Sit with your back against a wall and knees bent.
2. Keep your elbows straight and palms facing each other.
3. Reach your arms overhead until you just start to compensate (arch your back, bend your elbows, or flare your arms).

👉 That’s your real end range. Notice: are your arms next to your ears? Does one side feel more restricted, pinchy, or stuck?

The Fix for crossfit athletes

Two simple breathing drills can reset your rib cage position and improve scapular mechanics. Think of it as stretching from the inside out. After performing the drills, re-test your Overhead Reach—you should feel an immediate difference.

How to do it:

• Take long, slow, quiet inhales through your nose. Feel the side opposite the ball expand.
• Exhale fully through your mouth with a sigh, letting the ball (or yoga block, pillow, rolled towel, etc.) sink in.

Why It Matters

By addressing the rib cage and breathing—not just the shoulder—you can unlock better overhead mobility, reduce pain, and improve performance. For CrossFit athletes especially, this means safer lifts, stronger positions, and longer-term shoulder health.

Consistency with these inside-out drills can be a real game-changer for both mobility and longevity.

Reach out to our friends at Eagle Physical Therapy for more info.