Scapular Stabilization with Lower Trunk Rotation
In this exercise, we are teaching the body to dissociate—to move the hips and spine while keeping the scapula solid. This is essential for anyone who needs to transfer energy from the ground up through the arm.
How to Perform It
Precision is everything here. We aren't just moving; we are stabilizing.
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The Setup: Lie on your back with a ball or towel roll between your knees. Squeeze the ball together—this activates the core reflexively. Place your arms out to the side in a "T" position and actively squeeze your shoulder blades down and back into the floor.
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The Movement: Rotate your knees toward the palm of your hand on the floor.
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The Constraint: This is the most important part: Keep the opposite shoulder blade down. Your entire arm and shoulder blade must stay in contact with the ground the whole time.
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The Return: Bring the knees back to center and repeat on the other side, maintaining that squeeze on the ball.
Clinical Pearl: Don't Chase the Range
The goal isn't to touch your knees to the floor; the goal is to dissociate movement. Only go as far as you can to keep that shoulder blade down. If the shoulder pops up, you’ve lost the stability we are trying to build. It is better to have 45 degrees of clean, stable rotation than 90 degrees of compensation.
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