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As an advanced progression of the scapula control exercises, this is completed in a loaded closed-chain position.


  • 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


  • 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