The body functions as a single unit rather than in segments during any complex movement such as those encountered in sports training and athletic performance. These complex movements require both local and global coordination of the various muscle groups necessary for multi-joint coordination of movement. In the event where stability, mobility and/or balance of these muscle groups becomes compromised, the ability to transfer force efficiently through the trunk to the extremities is often times reduced. Hence, core stabilization has become the key of any training and conditioning program. Here is an exercise that takes parts from several previous posts. This exercise works ipsilateral shoulder stability, hip abduction, core strength, and contralateral hip abduction strength in open chain. Note: Make sure to keep the chin tucked and elevated throughout this exercise. This will improve cervical spine stability in the sagittal, frontal, and transverse planes! Often times I have seen an individual’s neck musculature be the main limiting factor in this exercise. If this occurs to you don’t be concerned. It simply demonstrates the weak link in the kinetic chain.
Exercise Library