Prone Bolster Shoulder Strengthener

Overview

• Short upper-body shoulder strengthener using a bolster or exercise ball.
• Focus on breathing, scapular mobility, and multi-axis shoulder movement.
• Uses light dumbbells (example: 5 lb) or chains as alternatives.

Setup and Positioning

• Lie prone with chest on bolster; head should hang off the bolster.
• If bolster is long, ensure head is off the end and thighs are supported.
• Alternative: place chest on an exercise ball if no bolster is available.
• Toes tucked under; reach through feet, heels, and transverse arch for lower-body stability.
• Use the occipital ridge (back of head) as a cue to lengthen the spine.

Breathing Cue

• Breathe into the notch of the breastbone where collarbones meet.
• Expand breath outward toward the shoulders.

Movement Description

• Start with light weights under the shoulders.
• One arm reaches overhead while the other reaches toward the feet.
• Keep the weights as close to the floor as possible during movement.
• Aim to use three rotational axes: pitch, yaw, and roll (full 6 degrees of freedom).
• Allow scapulae to move: upward/downward rotation and adduction/abduction depending on hand position.
• Do not attempt to pin scapulae in a fixed position.

Technique Tips and Variations

• If you feel like you are "running into yourself," consider:
  • Using chains instead of dumbbells to reduce grip constraints and allow lasso action.
  • Adjusting thoracic spine position: lift using occipital beak to add extension and space for shoulders.
  • Lowering chest/bringing chin toward bolster to increase thoracic flexion if needed.
  • Using a larger exercise ball for more thoracic flexion and a better platform for the shoulder girdle.
• Focus on collarbone pitch and roll throughout the movement.
• Compare this horizontal orientation to previous vertical chain holds to feel similarities.

Observations And Coaching Cues

• Movement mobilizes and strengthens shoulder structures effectively.
• The action should not feel like collision between body parts; modify setup if it does.
• Let the shoulder blades naturally rotate and translate with arm position.
• Experiment and report back on sensations and discoveries.

Action Items

• Try the exercise with light weights or chains to learn the desired shoulder path.
• Adjust head/thoracic position (lift or lower) to create space and comfort for shoulders.
• Note any restrictions or collisions and modify equipment (ball vs bolster) accordingly.

Decisions

• Choose equipment based on mobility needs: bolster for neutral, larger ball for more flexion, chains for freer grip.