1-Arm Shoulder Bracing "On Ground"

1. Assume military push up position with feet wider than shoulder width apart.

2. With a straight "plank" body position gently lift one arm off the ground.

3. Load shoulder complex with body weight and hold while staying "square" to ground with shoulders and hips.

Tips: Make sure you have good alignment with straight body or "plank" bracing position and a really wide base of support with your feet.  Don't stick butt up, sag back, or rotate back away from lifted arm.

• Options: If holding your arm completely off the ground is too hard just lift a little weight off each hand back and forth.  As your shoulder stabilizing muscles get stronger you'll be able to completely lift your arm off the ground and hold the good brace position.  If the above is still too hard, try the 1-Arm Brace "On Wall" version.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 5.1.07)

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