Thumbs touch or overlap behind head, elbows straight, no low-back arch
Pain-free overhead presses, pull-ups, handstands; healthy shoulders for life
Shoulder impingement, low-back pain when reaching, poor pressing mechanics
Fingers touch or within one hand-width on both sides
Easy daily tasks (bra, jacket), stable low-bar squat & overhead positions
Can’t reach behind back, higher rotator cuff & labrum injury risk
≥70° glenohumeral IR (forearm to table/floor or within 10–15°)
Balanced shoulders, prevents impingement & SLAP tears, better bench/dip
GIRD, rounded shoulders, pain with throwing or reaching behind
≥50° each side (seated or quadruped, hips stable)
Powerful golf/tennis/throwing, protects low back, tall posture
Low-back pain in rotational sports, stiff mid-back, poor power transfer
≥80° each side (chin over shoulder, no torso movement)
Quick safe head checks while driving/sport, no tension headaches
Neck pain, turns whole body to look, chronic headaches
Stand or sit tall. Reach one arm overhead, bend elbow to drop hand behind neck/back (palm facing in). Reach opposite arm behind lower back (palm out), aiming to touch or overlap fingertips mid-back. Switch sides
Improved shoulder internal rotation + extension, open posture, easier overhead pressing/bench/dips, reduced impingement risk/p>
Limited reach, side-to-side asymmetry, tightness/pain reaching behind, rounded shoulders, poor overhead mechanics, higher impingement risk
Start in high plank (arms straight, body straight line, core tight). Keep elbows locked—no bending.
Protract: Push hands into floor, spread shoulder blades apart (upper back rounds, chest lifts).
Retract: Draw shoulder blades together (chest sinks slightly).
Improved shoulder stability, better posture, stronger pressing, reduced impingement risk
RPoor scapular control, rounded shoulders, winging scapula, shoulder pain during presses or overhead movements, increased impingement risk
Thumbs to wall or within 1–2 inches overhead, no arching
Full pain-free overhead range for CrossFit, Olympic lifting, climbing, swimming
Can’t safely go overhead → high risk of shoulder & neck issues
