Plank Shoulder Progression

Plank Shoulder Progression

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