B.A.S.S. – Balance. agility. strength. stretching
Garden B.A.S.S. Week 8 – Reach Up, Over and Out
By Amy kennedy
Reaching overhead is a common part of gardening tasks such as pruning and hedging. It also appears throughout everyday life — reaching a high shelf, washing your hair, getting dressed, hanging clothes on the line, or enjoying a game of tennis.
When our shoulders are strong and coordinated, these movements feel easy and natural. When strength or control drops away, overhead tasks can start to feel stiff, awkward, or tiring.
This week, our physio Amy explores how shoulder strength and trunk control work together to make overhead movement easier and more efficient.
Why shoulder strength matters
The shoulder is the most mobile joint in the body. This mobility allows us to lift our arms in many directions and reach overhead with ease.
However, because the joint sacrifices some bony stability to achieve this movement, it relies heavily on surrounding muscles and tissues for support.
As Amy explains, strong shoulder muscles help guide the joint smoothly through movement and reduce unnecessary strain.
Research by Baillargeon et al. (2024) suggests shoulder strength may decrease by around 39% between the ages of 20 and 80. The good news is that strength responds very well to the right type of exercise.
The shoulder doesn’t work alone
Amy also reminds us that the shoulders rely on the rest of the body — particularly the trunk — to provide support.
Research examining athletes with rotator cuff injuries found that core strength plays an important role in stabilising the spine and reinforcing the trunk during upper limb movements, helping the shoulders move with greater control and efficiency.
This is why this week’s exercises focus not only on shoulder strength, but also on posture, trunk stability, and upper back mobility.
What to do this week
Watch the video, and take 2 minutes a day for your B.A.S.S.
Consistency builds strength, confidence, and ease in everyday movement.
And when you are reaching overhead this week, just remember:
Reach high without shrugging. 💪
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