Horn Blowers Plate Perturbation

ShoulderShoulder Proprioception
Written By David Song

HORN BLOWERS PLATE PERTURBATION

This is a stability and proprioception exercise for the shoulder and rotator cuff muscles. Start by anchoring on end of a band to a stable object and loop it through a fractional weight plate. Grip the other end and orient your body to face the band’s anchor point. Raise your elbow to 90 degrees shoulder abduction and elbow flexion. Take a step away from the band’s anchor point to increase the tension in the band (providing external rotation resistance). Use your free hand to pull on the weight plate and let go to allow it to shake the band. Stabilize the shoulder by resisted the movement generated.

Muscles Involved:

  • Rotator Cuff

    • Teres Minor

    • Infraspinatus

    • Supraspinatus

Related Conditions:

  • Labral Tear

  • Rotator Cuff Tear

  • Rotator Cuff Tendinitis / Tendinopathy

  • Shoulder Impingement

  • Dynamic Shoulder Instability

Exercise Equipment:

Click to buy - Strength Band Red

Click to buy - Strength Band Red

Click to Buy - Weight Plate

Click to Buy - Weight Plate

 

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David Song
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