Katie's core tip of the week: Shoulder Stability


Apr 12, 2024

 by Katie Wolny
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Here is my favorite exercise for shoulder stability that can be done at home without any equipment.  In this exercise we are strengthening the little muscles that keep the humerus bone of the upper arm in ideal position with the scapula (rotator cuff muscles) as well as muscles of the mid-back that also help control the movement of the shoulder blades (rhomboids and mid and lower trapezius)

Prone Floor Angel

Perform 3-5 sets with a 3 second pause at each position

  1. Laying face down on the floor, head and feet remain on the floor, bring your hands to your hips with palms facing down.  
  2. Roll your shoulder blades down and back, like they are reaching for your back pockets, and squeeze your shoulder blades together.  This is Letter” I”, hold for three seconds.
  3. Without losing the squeeze of your shoulder blades, bring your arms into a tight “W '' palms remain face down, hold for three seconds.
  4. While continuing to squeeze those shoulder blades, extend your arms out to the side in the letter “T”, palms still facing down.  Hold for three seconds.
  5. While maintaining the squeeze on your shoulder blades, move your arms into the “Y” position, palms still facing down and hold for three seconds.  (This is harder to maintain that squeeze)
  6. Lastly, stay in the “Y” position but rotate the thumbs up to the ceiling and lift your arms to the ceiling and hold for 3 seconds while squeezing those shoulder blades. (This is really hard, and you’ll feel those low traps working in your mid to low back)  

Swim the arms back and rest for :20 secs then repeat for 3-5 sets.