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Shoulder · Motor control

Shoulder stabilization at zenith with light weights

Shoulder stabilization at zenith with light weights, 3 sets, hold for 20 seconds, micro-circles or perturbations

Illustration of the Shoulder stabilization at zenith with light weights exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per set

Description: Raise the arm vertically (at zenith) while keeping the shoulder well aligned and the scapula stable. Maintain this position while performing very light small circles or allowing a partner to apply gentle perturbations to challenge stabilization. Keep control and avoid any compensation or excessive movement.

Tips: Focus on shoulder stability and scapula position. Breathe calmly and do not let the arm sag or move abruptly.

Progression: Gradually increase the duration of hold or the size of micro-circles, or use a slightly heavier weight once control is mastered.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
light weights
Starting position
Standing or sitting, arm raised vertically overhead with shoulder and scapula aligned
Clinical goal
Improve motor control and shoulder stability
Also known as
shoulder stabilization at zenith, micro-circles shoulder, motor control shoulder

Precautions

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

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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.