Planking on Swissball

There are a plethora of ways of progressing the difficulty of the plank exercise. One of my favorite progressions involves planking on a Swiss ball. Not only does the Swiss ball add an dimension of increased isometric core control,but more importantly, it also demands an extremely high level of shoulder stabilization as well. By rounding the shoulders, you isometrically fire your the serratus anterior. The serratus anterior is one of the primary scapular upward rotators needed for proper scapulothoracic shoulder movement. Shoulder pain is many times the cause of weak or improper neuromuscular control of the scapular upward rotators which includes the serratus anterior, lower trapezius, and upper trapezius. During arm elevation, these muscles must work in unison to move the scapula while the humerus moves simultaneously moves as well. To progress this exercise, slowly rotate the Swiss ball clockwise, counterclockwise, front and back, and side to side, but remember to also keep your shoulders rounded and the serratus anterior engaged.

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