Shoulder flexion test: Assess the mobility of your shoulders

How often do you lift your arms fully overhead in daily life? For many of us, shoulder movement is limited to a small box directly in front of the body, typing, driving, cooking, or scrolling on a phone. When we suddenly need to reach a top shelf or place luggage in an overhead bin, the shoulders can feel “caught off guard” and respond with stiffness, discomfort, or pain.

The ability to raise the arms fully overhead is an important indicator of upper-body mobility, shoulder range of motion, and postural integration. This movement requires coordinated action between the arms, shoulder blades, rib cage, upper back, and spine. Limitations or compensations in any of these areas can interfere with daily activities and may increase the risk of shoulder or neck injury.

This simple test assesses your capacity to lift your arms overhead with proper range of motion and control. The results can help identify restrictions in the musculature and connective tissue around your shoulders.

How to interpret your results:

• Cannot lift your arms overhead
  This suggests your shoulders and upper back may feel stiff or guarded right now. Your shoulders might not be used to this range of motion. The good news: mobility can improve with gradual, consistent movement.
• Can lift your arms, but cannot hold them up while breathing
  You have some range of motion, but your body may be using extra effort to maintain it. Improving posture, mobility, and upper-back support can make this movement feel easier.
• Can lift your arms 1–2 inches off the floor
  This shows a solid foundation of mobility. You are already in a good place and with a bit more effort, your overhead movement can become smoother and more comfortable.
• Can lift your arms more than 2 inches off the floor
  Great job! This reflects healthy shoulder mobility and good coordination through the upper body. Keep maintaining this range with regular movement and strength work.