Dynamic shoulder stability is important for optimal health and performance. Training it with emphasis on a comprehensive stability approach using the shoulder, torso and hips will promote integrated and coordinated movement. In this version, using the Unlimited Body Trainer offers a more unstable challenge for the whole body with variable levels of difficulty.
Brian Schiff, PT, DPT, OCS, CSCS, is a Board-Certified Clinical Specialist in Orthopedic Physical Therapy, strength and conditioning coach, author, industry speaker, and educator. Currently, he owns and operates Spark Physical Therapy & Performance, a sports medicine clinic in Raleigh, NC. Brian conducts live continuing education webinars and seminars on injury prevention, sports rehab and sport-specific training.
Execution:
Begin in a tall plank position with the hands on the inner handles (palms facing in) and feet shoulder width apart. Be sure to maintain a neutral spine. Next, bring the left knee forward toward the chest. Pause, and then return to the start position. Switch and perform the same motion on the right side. Perform 10 repetitions or for a set time alternating legs.
Perform 2-3 sets with a 1:1 work to rest ratio. Try to minimize any side to side rocking motion of the trainer as the goal is to be stable and resist unwanted movement. Keep the hands beneath the shoulders and avoid moving too quickly with the mountain climbers as this will tend to negatively impact form and reduce total time under tension.
Progressions:
1. Wider shoulder position (palms facing back)
2. Narrow the base of support with the feet moving closer together
3. Diagonal mountain climber variation (knee to opposite shoulder)
Regressions:
1. Simply perform slow controlled side to side rocking in small amplitudes building stability and better body control prior to adding in the mountain climber
2. If still too challenging in a tall plank position, perform the rocking on the knees prior to moving to the tall plank version
Application:
This movement targets the shoulder, torso and hips in an integrated fashion. The unlimited body trainer introduces instability forcing the body to resist side to side movement thereby increasing the difficulty to stabilize the body. This movement targets several fascial lines and will improve strength, stability and muscular endurance.
The different grips allow for varying degrees of difficulty based on the client’s capacity. This type of training is excellent for recreational and competitive athletes, workout enthusiasts and clients working to improve shoulder and score strength/stability.
