Begin in a push-up position (up phase) with both feet on the BOSU Balance Trainer and the hands shoulder width apart. Next, focus on tightening the abdominals and pelvic floor musculature.
Once you feel stable (minimal to no rocking or twisting), slowly raise one arm up in a Y position (45 degree angle). Pause, and then slowly lower back to the floor. Repeat on the other side and alternate back and forth performing 5-10 reps on each side.
To make the exercise easier, begin with the shins or knees on the BOSU Balance Trainer thereby shifting the support point closer to the head. If this still proves too challenging, simply start with the feet on the floor.
This exercise presents unique challenges for the shoulder girdle, core and hips alike. My primary goals with this exercise are to promote scapular stability on the support shoulder, anti-rotational core training and hip stability.
This exercise is ideal for overhead athletes such as swimmers, throwers, and volleyball players in need of scapular stability and integrated kinetic chain strength and stability to minimize overuse injuries. Relative precautions include active impingement or acute rotator cuff tendonitis, lumbar disc pathology or poor trunk control.
Keep in mind this exercise is for advanced clientele with adequate prerequisite strength and stability. Incorporating the BOSU Balance Trainer will naturally cause pelvic rotation so keeping the torso completely still is not necessarily realistic. Coach clients to do their best to resist the movement as the arm lifts and lowers, accepting that some motion is inevitable.
Brian Schiff, PT, CSCS, is a licensed physical therapist, respected author and fitness professional. Currently, he serves as the supervisor at the Athletic Performance Center in Raleigh, NC. Brian presents nationally at several professional conferences and seminars on injury prevention, rehab and sport-specific training. For more cutting edge training information, subscribe to his monthly Training & Sports Medicine Update at www.BrianSchiff.com.