This exercise works the serratus anterior, a strong shoulder stabilising muscle, which can take a lot of load off assisting muscles in the upper body during weight bearing exercises such as the plank or during arm movements such as throwing a ball.
- Kneeling on all fours with your spine in neutral and arms straight, allow your breast bone to drop towards the floor slightly and your shoulder blades to draw closer together (retraction)
- Keep your elbows straight and don’t dip or arch your spine
- Use the strength of your two straight arms to protract your shoulder blades and push back up
- Repeat a few times
- As you get stronger you can increase the load by moving your knees further away from your hands. Eventually repeat the movement in a full plank position