How to perform the plank. While the duration of the performance matters, doing it right is definitely a concern, as it can cause damage to your muscle tissues if done wrong. Lower down to different levels (i.e. This will work on an often ignored muscle group in the shoulder and decrease the stress on the anterior part of the shoulder, plus make sure that the shoulder is in good alignment with all shoulder exercises. In the SI joint presentation, I talked about the research that showed the link. Is it possible to safely strengthen a sore shoulder (pain concentrated in the area of the anterior deltoid)? The shoulder joint is a complicated joint that must be looked after especially following an injury. It is great to hear that I have been able to help you and help your clients. I find with regular side planks clients will either have an unstable winging scapula or they will try and push up with their shoulder using their delt muscle and under-using their core. I activate my rhomboids in order to retract my shoulders, not just my scapula so I am in good alignment from the lateral view. This exercise builds strength in your shoulders, upper back, and core. Now protract the shoulders and notice the immediate strength improvement. Would you please forward these to me. PCES – Pregnancy and Postpartum Corrective Exercise Specialist, Professional Pelvic Floor and Diastasis Course, Performing a Side Plank Without Using Your Shoulder, How to Heal a Diastasis Recti Without Surgery, Exercises that Harm the Core and Pelvic Floor, 5 Key Steps for Helping Clients with Pelvic Organ Prolapse to Lift Safely, Postpartum Corrective Exercise Specialist, Finding Hope to Recover from Prolapse and Extreme Hip Pain, Using a Positive Mindset to Overcome Prolapse, After Unlocking the Keys to her own Healing, she is on a Mission to Help Women Everywhere. So let’s look at a couple cases. In extreme cases however more serious action needs to be taken. A lot of weight is placed on the shoulder in this position, as you are supporting a lot of your body weight with … Get into the plank position and hold it for a few seconds. Locust with your palms facing the floor If you have a shoulder and wrist challenge, getting to the floor isn’t possible. Recommended Props: Although not necessary, we recommend the following props to support your modified practice: Yoga blocks; Yoga blanket; Yoga strap . If you need medical advice, please seek it immediately from a qualified medical professional. Resisted Scapular Wall Slide. They are fantastic for core strength and stability. I offer my experience with using kettlebells to rehab my shoulder not as advice, but as some ideas to consider along with your therapist. Forearm Plank, Pincha Mayurasana, and Scorpion require plenty of shoulder stability and when done correctly boast tremendous healing capabilities. High plank also … While attempting to keep your body straight, lower your chest bringing your shoulder … Then I modified my exercise program, especially when it came to my running. Iis there a co-relation? Works: shoulders, arms, core. Step 2 – Then I activate the scapular muscles. At 90 degrees abduction, there is a tendency to cause some soreness, especially if the person has any trace of supraspinatus tendinitis, bursitis, or labral issues, so this helps to clear a lot of that up. Other muscles. Thanks for visiting! This will work your top adductor muscle. Hold each position (Plank and Dolphin) for 10 seconds each.