Shoulder Clock

ShoulderScapula
Written By David Song

SHOULDER CLOCK

This is a shoulder stability exercise that utilizes a mini band to provide resistance. Start in a quadruped position, keep your hands shoulder width apart and knees hip width apart. Proceed to stretch the band place reach outwards with your hand in the direction of an hour mark on a clock. Return back to start position and repeat for the other directions.

Muscles Involved:

  • Serratus Anterior

  • Rotator Cuff

  • Trapezius

Related Conditions:

  • Shoulder Impingement

  • Dynamic Shoulder Instability

  • Labral Tear

  • Rotator Cuff Tear / Tendinopathy / Tendinitis

  • SLAP Lesion

  • Posterior Capsule Impingement

  • Winged Scapula / Scapular Winging

  • Scapular Dyskinesis

Related Exercises

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Scapular Push Up with Band
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Banded Apley’s Scratch Protraction
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Banded Apley’s Scratch Protraction
Serratus Anterior, Pectoralis Major, Pectoralis Minor, Scapular Protraction, Scapular Protractor, Scapulothoracic Joint, Scapular Strengthening
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Doorway Rhomboid Stretch
Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Thoracic Spine, Scapulothoracic Joint, Thoracic Flexibility, Thoracic Stretch, Scapular Retractors, Scapular Protraction
Doorway Rhomboid Stretch
Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Thoracic Spine, Scapulothoracic Joint, Thoracic Flexibility, Thoracic Stretch, Scapular Retractors, Scapular Protraction
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Doorway Lean Back
Scapular Protraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Middle Trapezius, Back Stretch, Scapulothoracic Joint, Thoracic Flexion, Thoracic Flexibility, Scapular Flexibility
Doorway Lean Back
Scapular Protraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Middle Trapezius, Back Stretch, Scapulothoracic Joint, Thoracic Flexion, Thoracic Flexibility, Scapular Flexibility
Scapular Protraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Middle Trapezius, Back Stretch, Scapulothoracic Joint, Thoracic Flexion, Thoracic Flexibility, Scapular Flexibility
Foam Roller Wall Glide
Serratus Anterior, Lower Trapezius, Upper Trapezius, Scapular Protraction, Scapular Protractor, Scapula, Scapular Strengthening, Scapulothoracic Joint, Scapulothoracic Dissociation
Foam Roller Wall Glide
Serratus Anterior, Lower Trapezius, Upper Trapezius, Scapular Protraction, Scapular Protractor, Scapula, Scapular Strengthening, Scapulothoracic Joint, Scapulothoracic Dissociation
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Thoracic Swimmers
Scapulothoracic Joint, Thoracic Rotation, Thoracic rotators, Thoracic Spine, Serratus Anterior, Pectoralis Minor, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Rhomboid, Trapezius, Glenohumeral Joint, Thoracic Mobility, Shoulder Mobility, Scapular Mobility
Thoracic Swimmers
Scapulothoracic Joint, Thoracic Rotation, Thoracic rotators, Thoracic Spine, Serratus Anterior, Pectoralis Minor, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Rhomboid, Trapezius, Glenohumeral Joint, Thoracic Mobility, Shoulder Mobility, Scapular Mobility
Scapulothoracic Joint, Thoracic Rotation, Thoracic rotators, Thoracic Spine, Serratus Anterior, Pectoralis Minor, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Rhomboid, Trapezius, Glenohumeral Joint, Thoracic Mobility, Shoulder Mobility, Scapular Mobility
Bear Crawl Scapular Push Up
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Bear Crawl Scapular Push Up
Scapular Protraction, Scapular Protractor, Serratus Anterior, Scapulothoracic Joint
Scapular Protraction, Scapular Protractor, Serratus Anterior, Scapulothoracic Joint
Unilateral Elevated Push Up Plus
Serratus Anterior, Scapulothoracic Joint, Scapular Protraction, Scapular Protractor, Scapular Winging, Scapular Dyskinesis, Shoulder, Shoulder Stability
Unilateral Elevated Push Up Plus
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Plank Plus
Scapula, Scapular Protraction, Serratus Anterior, Pectoralis Minor, Shoulder Stability, Scapular Stability, Scapular Protractor, Core Endurance, Core, Scapular Mobility, Scapulothoracic Joint
Plank Plus
Scapula, Scapular Protraction, Serratus Anterior, Pectoralis Minor, Shoulder Stability, Scapular Stability, Scapular Protractor, Core Endurance, Core, Scapular Mobility, Scapulothoracic Joint
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Dowel Prone Press
Shoulder Mobility, Shoulder, Posture, Scapular Mobility, Scapular Retraction, Scapular Up Rotation, Scapula Posterior Tilting, Scapular Dyskinesis, Rotator Cuff, Scapulothoracic Joint
Dowel Prone Press
Shoulder Mobility, Shoulder, Posture, Scapular Mobility, Scapular Retraction, Scapular Up Rotation, Scapula Posterior Tilting, Scapular Dyskinesis, Rotator Cuff, Scapulothoracic Joint
Shoulder Mobility, Shoulder, Posture, Scapular Mobility, Scapular Retraction, Scapular Up Rotation, Scapula Posterior Tilting, Scapular Dyskinesis, Rotator Cuff, Scapulothoracic Joint
David Song
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