This is a great shoulder and core exercise progression for higher level patients and/or athletes. It builds shoulder stability and strength on top of proximal core stability.
Precautions & Prerequisites
- No Pain
- This position heavily loads the posterior tissues (RTC, capsule, labrum, etc.) and ACJ with possible SA impingement as supporting arm adducts if joint centration is not maintained
- No Scapula Winging
- Regress to Supine Holds, Sphinx, Quadruped if unable to control scapula
- Proper Spinal Stability / Alignment
- Ability to Hold Straight Arm Plank for >30 seconds
Benefits
- Integrates shoulder stability through a core strengthening exercise
- Strengthens anterior core in conjunction with UE movement (prevents rib flare)
- Improves scapula stability in the transverse plane (less winging)
- Improves eccentric transverse plane shoulder stability/strength
- Improves shoulder abduction strength
Compensations to Assess
- Loss of spinal position
- Shoulder elevation
- Scapula winging
- “Falling” into closed chain (supporting) shoulder during dynamic variations
- Excessive reaching - closed chain arm should not go past midline
- Substituting stability with momentum/speed
Contributed by Dr. Aaron Swanson, DPT
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