Prone Press Sliders

ShoulderShoulder Stability
Written By David Song

PRONE PRESS SLIDER

This is a dynamic shoulder stability exercise that targets the internal rotators of the shoulder. Start by lying down on your stomach with your head supported by your forearm. Place your target arm’s hand on a sliding disc or hand towel and press into it to compress it against the floor. While maintaining the downward pressure, slide your hand above your head as far as you can tolerate. Then slide it back down so that your hand is roughly in line with your shoulder.

Muscles Involved:

  • Subscapularis

  • Latissimus Dorsi

  • Pectoralis Major

  • Teres Major

Related Conditions:

  • Shoulder Impingement

  • Rotator Cuff Tear

  • Posterior Capsule Impingement

  • Dynamic Shoulder Instability

  • Labral Tear

Related Exercises

Featured
Shoulder CAR
Shoulder, Shoulder Mobility, Glenohumeral Joint, Glenohumeral Joint Capsule, Shoulder End Range Strengthening
Shoulder CAR
Shoulder, Shoulder Mobility, Glenohumeral Joint, Glenohumeral Joint Capsule, Shoulder End Range Strengthening
Shoulder, Shoulder Mobility, Glenohumeral Joint, Glenohumeral Joint Capsule, Shoulder End Range Strengthening
Sleeper Stretch RAIL
Shoulder, Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Shoulder External Rotator, Shoulder External Rotation, Teres Major, Latissimus Dorsi, Pectoralis Major, Subscapularis, Anterior Deltoid
Sleeper Stretch RAIL
Shoulder, Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Shoulder External Rotator, Shoulder External Rotation, Teres Major, Latissimus Dorsi, Pectoralis Major, Subscapularis, Anterior Deltoid
Shoulder, Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Shoulder External Rotator, Shoulder External Rotation, Teres Major, Latissimus Dorsi, Pectoralis Major, Subscapularis, Anterior Deltoid
Sleeper Stretch PAIL
Shoulder Internal Rotation, Shoulder, Shoulder Mobility, Shoulder Flexibility, Shoulder External Rotator, Infraspinatus, Teres Minor, Posterior Deltoid, Shoulder Isometric Exercise, Shoulder End Range Strengthening
Sleeper Stretch PAIL
Shoulder Internal Rotation, Shoulder, Shoulder Mobility, Shoulder Flexibility, Shoulder External Rotator, Infraspinatus, Teres Minor, Posterior Deltoid, Shoulder Isometric Exercise, Shoulder End Range Strengthening
Shoulder Internal Rotation, Shoulder, Shoulder Mobility, Shoulder Flexibility, Shoulder External Rotator, Infraspinatus, Teres Minor, Posterior Deltoid, Shoulder Isometric Exercise, Shoulder End Range Strengthening
Yoga Block External Rotation RAIL
Shoulder, Shoulder Mobility, Shoulder External Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Posterior Deltoid, Shoulder Isometric Exercise, Shoulder End Range Strengthening
Yoga Block External Rotation RAIL
Shoulder, Shoulder Mobility, Shoulder External Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Posterior Deltoid, Shoulder Isometric Exercise, Shoulder End Range Strengthening
Shoulder, Shoulder Mobility, Shoulder External Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Posterior Deltoid, Shoulder Isometric Exercise, Shoulder End Range Strengthening
Yoga Block External Rotation PAIL
Shoulder, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder Stretch, Shoulder Mobility, Subscapularis, Pectoralis Major, Anterior Deltoid, Latissimus Dorsi, Teres Major, Shoulder Isometric Exercise, Shoulder End Range Strengthening
Yoga Block External Rotation PAIL
Shoulder, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder Stretch, Shoulder Mobility, Subscapularis, Pectoralis Major, Anterior Deltoid, Latissimus Dorsi, Teres Major, Shoulder Isometric Exercise, Shoulder End Range Strengthening
Shoulder, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder Stretch, Shoulder Mobility, Subscapularis, Pectoralis Major, Anterior Deltoid, Latissimus Dorsi, Teres Major, Shoulder Isometric Exercise, Shoulder End Range Strengthening
Wall Isometric Shoulder Flexion
Shoulder, Shoulder Flexion, Shoulder Flexor, Shoulder Stability, Shoulder Isometric Exercise, Biceps Brachii, Biceps Tendon, Anterior Deltoid, Pectoralis Major
Wall Isometric Shoulder Flexion
Shoulder, Shoulder Flexion, Shoulder Flexor, Shoulder Stability, Shoulder Isometric Exercise, Biceps Brachii, Biceps Tendon, Anterior Deltoid, Pectoralis Major
Shoulder, Shoulder Flexion, Shoulder Flexor, Shoulder Stability, Shoulder Isometric Exercise, Biceps Brachii, Biceps Tendon, Anterior Deltoid, Pectoralis Major
Wall Isometric Shoulder Abduction
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Shoulder Stability, Supraspinatus, Lateral Deltoid
Wall Isometric Shoulder Abduction
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Shoulder Stability, Supraspinatus, Lateral Deltoid
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Shoulder Stability, Supraspinatus, Lateral Deltoid
Wall Isometric Shoulder Extension
Shoulder, Shoulder Extension, Shoulder Extensor, Shoulder Isometric Exercise, Teres Minor, Latissimus Dorsi, Triceps Brachii, Teres Major, Shoulder Stability
Wall Isometric Shoulder Extension
Shoulder, Shoulder Extension, Shoulder Extensor, Shoulder Isometric Exercise, Teres Minor, Latissimus Dorsi, Triceps Brachii, Teres Major, Shoulder Stability
Shoulder, Shoulder Extension, Shoulder Extensor, Shoulder Isometric Exercise, Teres Minor, Latissimus Dorsi, Triceps Brachii, Teres Major, Shoulder Stability
Wall Isometric Shoulder External Rotation
Shoulder, Shoulder External Rotation, Shoulder External Rotator, Shoulder Isometric Exercise, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Shoulder Stability
Wall Isometric Shoulder External Rotation
Shoulder, Shoulder External Rotation, Shoulder External Rotator, Shoulder Isometric Exercise, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Shoulder Stability
Shoulder, Shoulder External Rotation, Shoulder External Rotator, Shoulder Isometric Exercise, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Shoulder Stability
Wall Block Isometric Shoulder Internal Rotation
Shoulder, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder Isometric Exercise, Subscapularis, Teres Major, Latissimus Dorsi, Pectoralis Major, Shoulder Stability, Shoulder Strengthening
Wall Block Isometric Shoulder Internal Rotation
Shoulder, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder Isometric Exercise, Subscapularis, Teres Major, Latissimus Dorsi, Pectoralis Major, Shoulder Stability, Shoulder Strengthening
Shoulder, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder Isometric Exercise, Subscapularis, Teres Major, Latissimus Dorsi, Pectoralis Major, Shoulder Stability, Shoulder Strengthening
David Song
Previous

Child’s Pose Sliders
Next

Elevated Scapular Push Up