As an advanced progression of the scapula control exercises, this is completed in a loaded closed-chain position.
Instructions
- Position yourself in a plank or modified plank on the knees (not shown below)
- Shuffle to the end of the step
- Pushing through the hands, draw the sternum towards the spine and press the shoulder blades apart
- Keep the affected arm in contact with the step with a straight elbow
- Slowly lower the unsupported limb between the ground and the level of the step
Precautions
- Ensure the back isn’t arching out
- Maintain a neutral position in the neck
- Aim to maintain the sensation of pressing away in the supporting the limb throughout the duration of the exercise
- Avoid weight shift