In It Together Physical Therapy
Helping you move better, feel stronger, and understand your body — one post at a time.
Welcome to the In It Together PT Blog
This space is designed to support you between sessions, answer common rehab questions, and give you practical tools you can use at home. As a physical therapist with over 16 years of experience providing in-home physical therapy across Gilbert, Mesa, Chandler, and Queen Creek, my goal is to make rehab simple, clear, and accessible — even when life gets busy.
Every post is written with real patients in mind and focuses on safe, actionable steps you can use right away.
Why Upper Body Strength Matters for Women at Every Stage of Life
When people think about strength training, the focus often lands on legs and core. But upper body strength plays an equally important role in how women move, function, and feel throughout life, especially as we age and move through the menopause transition.
Upper body strength supports everyday tasks like lifting groceries, carrying kids, reaching overhead, pushing doors, and maintaining posture. As estrogen levels decline during perimenopause and menopause, women are more vulnerable to loss of muscle mass and bone density. Resistance training is one of the most effective ways to slow or reverse those changes, and upper body training deserves a seat at the table.
Why Overhead Strength Is Functional Strength
Dr. Kristen completing over head press
Overhead movements, such as pressing, are more than shoulder exercises. They require coordination between the shoulders, arms, upper back, core, and even the hips and legs. This makes overhead strength a true whole-body skill.
In real life, overhead strength shows up when you reach for items on a high shelf, lift equipment, load luggage, or support your body during sport and recreation. Maintaining strength and control in these positions helps protect the shoulders and spine while supporting confidence in movement.
Bone Health, Posture, and the Upper Body
Bones respond to load. Resistance training sends a signal to maintain or build bone, which is particularly important for women as bone loss accelerates with age and hormonal changes. Upper body loading contributes to bone health in the arms, shoulders, and spine while also supporting posture and trunk stability.
Strong upper body muscles help counter the rounded posture that often develops with prolonged sitting, screen time, or stress. Improved posture can reduce strain on the neck and shoulders and improve breathing efficiency.
One Size Does Not Fit All
Not every woman will press overhead the same way, and that is normal. Shoulder anatomy, mobility, strength history, and body proportions all influence how overhead movements look and feel. The goal is not a perfect shape, but controlled, confident movement that matches your body.
A physical therapist can help modify grip, range of motion, load, and positioning to allow overhead strength work to be safe and effective, even for people with prior shoulder pain or injury.
How Physical Therapy Supports Upper Body Strength
Physical therapy bridges the gap between pain and progress. Short-term tools like dry needling, cupping, or soft tissue work can help calm irritated tissues and allow movement to continue. From there, progressive strength training builds resilience, confidence, and long-term capacity.
Upper body strength is not about lifting heavy for the sake of it. It is about staying capable, independent, and confident as life evolves.
Need Extra Support?
If you’re reading something here and wondering whether personalized care might help, I’m always happy to talk through it. In It Together Physical Therapy provides one-on-one, in-home sessions tailored to your goals, schedule, and comfort.
Whether you’re rehabbing after injury, managing chronic pain, or looking for gentle ways to rebuild strength, your care happens right where you are.