Procaryote
Shoulder · Motor control

Stick Reception Plank for Shoulder Proprioception

Stick reception plank, 3 sets, 8 repetitions per arm

Illustration of the Stick Reception Plank for Shoulder Proprioception exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per arm

Description: Assume a plank position with hands on the ground and body well aligned. A partner gently throws a stick towards you, which you must catch with one hand, then release in a controlled manner. Alternate arms with each catch while keeping the trunk stable.

Tips: Keep your body straight and avoid moving your hips during the catch. Focus on smooth, controlled movements to enhance shoulder stability.

Progression: Gradually increase the speed and distance of the stick throws as you gain better motor control.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
stick
Starting position
Plank position on hands, body aligned
Clinical goal
Improve motor control and shoulder stability
Also known as
stick catch plank, shoulder proprioception exercise, stick reception plank

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.