Planks to Strengthen Shoulder Injuries in Rock Climbing
Start in 4 point position on your hands and knees. Engage the lower core of your low back and pull in your low abs below your belly button. Pull the arm and the ball aspect of the shoulder joint into its socket on affected side.
Then straighten out one leg and then the other leg while maintaining your spine in neutral and your shoulder socket engaged. Avoid pulling down with your lat muscle. Hold for 10 seconds doing 10 reps 3 sets in total.
This exercise works the shoulder muscles to help with more optimal stabilization and movement reactivation patterns after an injury. If you have any pain or problems performing this exercise please stop and consult with your local Physiotherapist before continuing.