S2 | 1 Arm Raise (4 point)

S2 | 1 Arm Raise (4 point)

INSTRUCTION VIDEO

This is an isometric strengthening exercise to stabilise the shoulder blades and learn to start loading the shoulder, as well as a precursor exercise to the bird dog for lumbo-pelvic / core stability and control


Instructions

Begin in 4 point kneeling with your spine in neutral and deep abdominals activated. Your hands should be directly below your shoulders and knees under hips. Make sure your neck is "long" and chin tucked in. Slowly transfer weight into the one hand and raise the opposite arm in front of you. Make sure you push down with the hand and body up into shoulder blade - so you don't drop your upper body as you raise one arm. Don't arch the back or lose neutral or shift weight left or right or onto your legs. Remember movements should be SLOW and CONTROLLED.

Special Notes

PROGRESSION LEVELS