Exercise - One Hand Scapular Push on Pillow




Do not bend/lock the elbows or arch the back

Model: Nikhil


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