One Hand Scapular Push on Pillow

DIRECTIONS

Position : Q-ped

Kneel facing a pillow in front, lean forward placing both hands on the pillow such that wrist is under the shoulder and knees under the hips, lift one hand off the floor.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, push the floor with the hand rounding the shoulder. Hold. Breathe in, unround the shoulder. Repeat.

Body types : Elbow Shoulder Wrist

Conditions : Adhesive Capsulitis Anterior Shoulder Dislocation Anterior Shoulder Instability Frozen Shoulder Inferior Shoulder Dislocation Inferior Shoulder Instability Lateral Epicondylitis (Tennis Elbow) Medial Epicondylitis (Golfer's Elbow) Muti-directional Instability Posterior Shoulder Dislocation Posterior Shoulder Instability Recurrent Shoulder Instability Rotator Cuff Tendonitis Selfie Elbow Supraspinatus Tendonitis