shoulder
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Overhead Press Progressions
Gaining strength in the overhead position, start with adding the first 3 exercises to your strength program for a few weeks. Once these have been mastered, move on to the more challenging exercises as long you can perform them painfree.
1. Overhead Raises:
Light weight, start with hands by your side raise overhead while keeping your shoulders down and squeeze your midback
2. Kneeling Press
One knee down, hold bar by shoulder and press straight up keep the core tight and glutes squeezed.
3. Seated single arm press
Sit down, back flat against chair. Hold weight by shoulder and press straight up keeping the core tight. 
4. Walking hold
One dumbbell in one hand, hold a KB in the other hand, keeping the shoulders level and shoulders tight.
5. Press from standing
Split stance position, press overhead one arm at a time.
6. Standing overhead press
Can use dumbbells or a barbell, feet shoulder ditance, core tight and press overhead ensuring the lower back doesn't round.Overhead Press Prep Work
For many people, overhead work tends to be quite difficult. If you sit all day, your pecs and traps tend to become quite tight which can really limit your range of motion and make it hard to press overhead.
Step 1: Release
Traps
Lats
Stretch + Mobilize:
Wall walksStart with hand at hip height flat on the wall and walk your hand up overhead without shrugging 10x per side 2 sets
Wall Slides
Keep your bum against the wall, ensure no low back rounding, pull pelvis down. Start with forearms/hands flat on the wall at 90 degrees, slowly slide up overhead keeping core tight and midback engaged.
Strengthen:
Banded Scapular movements.Have a resistance band around wrists, forearms flat against the wall the whole time. Each movement will be performed on one side at a time. First movement is slide up 3 inches back to start point, slide out 2-3inches and back to starting position, out and slightly down 2-3 inches and back. Perform each movement 3 reps per movement per side, both sides 3 sets
Rotator cuff:
Keep elbows tucked in, rotate out slightly and back in. Very small movement, should feel burning in the shoulders.
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