Shoulder Rotator Cuff Injury – Progressive Planks
To begin, each plank will be done with wide arms in 3 different hand positions putting the rotator cuff muscles at 3 different angles and then progressing each of them by flagging one foot out to the side. Engage your lower core by trying to make yourself skinnier below your belly button at your waist line.
The first plank position is with your fingers facing straight ahead. Hold it for 10 seconds. The second is with the fingers facing 45 degrees. Hold this for 10 seconds. The third position is at 90 degrees facing outside. Once again, hold it for 10 seconds. Hold each wide arm plank positions for 10 seconds. Then when doing all three wide arm planking positions with your foot flagged hold these for 10 seconds as well. Do one set of 10 reps for each of these on both sides after a training session or workout.
Being a rock climber, I came up with these exercises to progress the functional core, rotator cuff and entire shoulder strength to become stronger for rock climbing after recovering from a shoulder injury. You can also utilize this exercise for many different sports requiring similar static core and shoulder strength.
If you have any abnormal pain or are unsure about what you are doing, consult your local Physiotherapist before continuing.