Prehab (2) Shoulder Instability: Prone Retractions
So I’ve done some isometric holds but now I want to add another piece, what’s next?
The likelihood of having shoulder instability can be drastically reduced by developing the musculature surround the shoulder as well as promoting dynamic stability. Our favorite exercise to do after Isometric Holds have been mastered is called Prone Retracted External Rotation Holds. This is a mouthful of words to describe a similar motion that was discussed in the previous video but with an additional step and in a different position. Here’s how to perform this exercise:
- Lie on your stomach on top of a Swiss ball (or equivalent) with your feet against a wall (prevents slipping)
- Put your hands in front of you with with your palms facing the floor and extend your elbows
- Now flex your elbows to 90 degrees and squeeze your shoulder blades together
- Once you are in this position, rotate your shoulders so that the back of your hands come towards your head while keeping the initial 90 degrees of elbow flexion
- Hold this end position for 5-8 seconds
- This is 1 repetition
Performing 2-3 sets of 10 is effective for developing scapular (shoulder blade) strength, rotator cuff musculature (muscles surround your shoulder), and adds an additional dynamic portion to the external rotation piece that was previously explained.
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