Posted by: Joe Nuss on Feb 18, 2011
Core Corner - Foundational Shoulder Stability-Prone “T”
By Elizabeth Towe
Objective: To prevent injury to the shoulder joint by strengthening postural muscles that hold the shoulder in a neutral position—unwinding rounded shoulder posture. This also helps create spinal strength, stability and holding an upright posture in running.
- Begin by laying face down with a small towel rolled under your forehead to keep the head and neck in line with the spine.
- Feet are in standing position (toes on the ground), arms out to the side with thumbs up towards the sky—forming the letter “T’. Roll the shoulder blades back and down towards the pelvis.
- Gently brace the core, and initiate the movement by sliding the shoulder blades towards the spine, which will lift the arms up off of the ground (thumbs towards the ceiling).
- Hold the lifted position for 1 second and lower the arms to the start position.
- Repeat 10-15 times for 2-3 sets.
- For an increased core challenge try this prone on the stability ball.
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Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life—and to remember to have fun doing it.