FEEL: You should feel a stretch in your shoulder.
COMPENSATION: Don’t arch your back, stay straight up.
FEEL: You should feel your leg muscles working. You should also feel a stretch in your shoulder and mid back.
COMPENSATION: Keep your feet flat on the ground. Make sure you are as deep as you can squat before you rotate your chest.
FEEL: You should feel a stretch in the back of your hip and your butt on the front thigh. You may feel a stretch inside your thigh and groin on the back leg.
COMPENSATION: See video for tips and details, the most important thing is having a long torso and relatively straight back as best as you can especially when you shift your weight forward. We want to move through our hip and not our low back
FEEL: You should feel a stretch in your hips.
COMPENSATION: Make sure your legs are in the proper starting position. Keep your chest up as you lean to the side.
FEEL: This should feel like an upper body workout, specifically your deltoids, traps, triceps, and upper back muscles. You should feel your shoulder blade working a lot with this exercise. You will also feel your abs and lower body working to maintain optimal long sitting posture – avoid side-bending or tilting due to the off-set unilateral weight.
COMPENSATION: Do not excessively arch or bend your low back. Keep the rest of your body still as best as you can. Do not use momentum to move the weight, also focus on moving slowly, maintaining time under tension. Avoid excessive shrugging. Avoid leaning side to side.
FEEL: You should feel your shoulder and core muscles working.
COMPENSATION: Keep your hips off the ground in the plank position. Keep your thumb up as you bring the dumbbell up.
FEEL: This should feel like a shoulder and shoulder blade workout. Your deltoids and your traps will be working along with your forearms holding onto the weight/object. At the top you should feel your shoulder blades squeezed up and back.
COMPENSATION: Do not use momentum to lift and lower the weight, keep your body still. Do not excessively arch or bend your low back. Drive your elbows up and out so that they’re even with your hands at the top, don’t have your elbows excessively higher than your hands.
FEEL: You should feel your shoulder muscles working.
COMPENSATION: Don’t let your arm come down as you walk forward.
The Closed Kinetic Chain Upper Extremity Stability Test (CKCUEST) is a reliable tool developed and used to evaluate upper extremity functional performance and progress. Please watch the video to get a visual demonstration of how to perform the test. Below you will find a description of how to do so.
Test Instructions: Place two strips of tape in parallel 36-inches apart on a floor as measured with a standard tape measure. The starting position for the test is one hand on each piece of tape while assuming a pushup position. From the starting position, use one hand to reach across the body and touch the piece of tape lying under the opposing hand. After touching the tape line return your hand to the original starting position. Perform the same movement with the other hand and repeat. Touches are counted as every time the hand reaches across the body and touches the tape, think of the left hand as touch #1, right hand as #2, and so forth. The total time for the test is 15 seconds. You are allowed to perform a warm-up trial followed by three real trials of the test with a rest period of 45 seconds between trials. Your final score is the average of the three trials.
Male reference values: 18.5
Female reference values: 20.5
Average 1st-time Testing Scores
Active Male: 25
Active Female: 28
Male with shoulder pain: 10
Female with shoulder pain: 12
1) Rousch, JR, Kitamura, J, and Waits, MC. Reference values for the closed kinetic chain upper extremity stability test (CKCUEST) for collegiate baseball players. N Am J Sports Phys Ther 2: 159–163, 2007.
2) Tucci HT, Martins J, Sposito Gde C, et al. Closed Kinetic Chain Upper Extremity Stability test (CKCUES test): a reliability study in persons with and without shoulder impingement syndrome. BMC Musculoskelet Disord 2014;15:1.