Quadruped with Scaption

by Anthony Carey, MA

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Quadruped position with scaption is a stabilization exercise for the hips and lower back where we'll load up one shoulder, raise the other shoulder, and maintain neutral position of the lower back and hips. First, start on all fours bracing contraction of your abdominals. Then raise your left arm up on a 45 degree angle from the body with supination at the forearm and external rotation at the shoulder. As you raise the left arm, get it parallel to the torso. There should be no shift in the rest of your body as you raise the arm and hold it for approximately 5 to 10 seconds. Bring it back down and then repeat with the other arm. As a progression, repeat the same movement holding a light dumbbell. Now with this long lever, the arm and the resistance at the end, there's a much greater demand on the shoulder girdle as the arm gets out there. Again, you'll hold it for a specific amount of time and then repeat with the other side. As a regression for beginners, simply lift your left hand off the floor, unloading that arm and still stabilizing through the other three bases of support.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.