Here are some of my go to exercises for active individuals that are dealing with some painful shoulders. If reaching overhead is giving you issues, do a few sets of these exercises pain-free and try reaching overhead again.
I like to describe how a healthy shoulder works similar to a building’s foundation. A building starts from the ground up, a strong foundation is key. For the shoulder, the foundation is a strong and mobile shoulder blade and rotator cuff. These four exercises target the rotator cuff, shoulder blade muscles, and promotes optimal movement of all moving parts so that you can move your shoulder in any way pain-free.
Be sure to focus on good posture with these exercises as the position of the low back, mid back, shoulder blades, and shoulder itself can influence what muscles are working!