If you'd like to do a self-evaluation of your overhead squat, here's an overview! It is really important to do squats well. Having a mirror and/or a partner is super duper handy too!
By doing this evaluation, we can often determine what areas need more flexibility / mobility and what other areas may need more strength depending on how our body compensates while doing an overhead squat with your hands straight over your head (you can also use a lightweight pole, PVC pipe, stick or broom over your head to keep your hands in the same plane).
I've tried to put everything in one 5-page document to make it easy. However, it does get very specific so do not worry about specific muscles and muscle groups if you don't want to. Just follow the instructions and basic signs and compensations. Some athletes want as much details as possible and I wanted to be able to provide that to those individuals. Reminder, this document is not patient specific and may not be appropriate for you at this time.
There is a link below that will take you to another website if you want more reading material.
These exercises are general and are not patient specific. They are intended to give you mobility and strength ideas across all ages and experience levels. Please use caution and understand that some or all may not be appropriate for you.
If you have a spinal or extremity injury, degeneration, arthritis or any condition that compromises or limits the integrity of your spine, discs and/or joints or if you feel that the exercises are too advanced for you, please use consult your physical therapist before trying these exercises.
If you have questions regarding which exercises may be right for you, please consult your physical therapist.
These links are for your self-exercise assistance and ideas. They are not directly connected to Wild Life Chiropractic or Dr. Ashley Mincey in any way. All of these links and videos are publicly shared on YouTube.com. Please regulate yourself and know your limits to keep yourself safe and un-injured.