Shoulder · Motor control

Kneeling Dynamic Plank

Kneeling dynamic plank, 3 sets, 10 repetitions per arm

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per arm

Description: Assume a kneeling plank position, with the body well aligned and the abdominals engaged. Slowly lift one arm in front of you while keeping the pelvis stable, then return to the starting position. Repeat with the other arm, avoiding excessive rotation of the pelvis or arching of the lower back.

Tips: Keep your gaze on the ground to maintain a neutral neck and contract the core muscles to stabilize the body. Perform the movement slowly and control each phase.

Progression: Gradually increase the number of repetitions or the duration of holding the arm raised as the exercise becomes easier.

At a glance

Goal: Motor control
Level: Beginner
Equipment: none, mat
Starting position: Kneeling in a plank position with body aligned
Clinical goal: Improve motor control and shoulder stability
Also known as: kneeling dynamic plank, arm lift kneeling plank, shoulder stabilization exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute shoulder pain
severe shoulder instability

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.