This week I am sharing 6 innovative exercises that can help improve the health of the shoulders
#4) Single Arm Pallof Presses + Weight Plate
Fasten a resistance band around a secure surface, and so it is roughly chest height. There should be tension in the band for 100% of the movement. I also hung a weight plate from the band. The unstable nature of both the band and weight plate makes controlling the movement of the shoulder and shoulder blade even more challenging.
Grab onto the band with one hand.
Get into a tall kneeling stance. Place your knees so they are approximately hip to shoulder width apart, and have a very slight forward lean in your torso. Your head, torso and hips should be in a stacked position.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
Now extend your elbow. Once you get to your end range, lift your arm so your hand is at least eye height.
Now perform the reverse movements and return to the starting position.
Do not keep your shoulder blade pinned. It is meant to move.
As you bring your arm back in towards your body, stop when your elbow comes into contact with your side. For the duration of the exercise, keep your hand and arm in line with your armpit.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend or round, ribcage to flare, torso, spine or hips to rotate, or body to lean to the side. Your hips should remain in a level position (I love to use the water glass analogy).
In terms of breathing, do what works and feels best for you.
**Due to the character limit, get my full coaching cues by reading the article I’ll be releasing at the end of the week.
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