The Upper Body Step Up is a great strengthening and stability exercise for your shoulders. Two major joints help to create shoulder movement. They are your glenohumeral joint (ball and socket joint) and your scapularthoracic joint (aka shoulder blade). These two joints along with the sternoclavicular and the acromioclavicular joints must all work together to create shoulder movement.
Many athletes focus on strengthening the glenohumeral shoulder joint and neglect stabilizing the scapularthoracic joint. The upper body step up helps strengthen a very important scapular muscle called the serratus anterior. The serratus anterior helps stabilize your scapula from a term you may have heard called “scapular winging” in which the medial inferior aspect of your scapula protrudes out off your thoracic chest wall.
The Upper Body Step Up demonstrated below is an exercise that should be incorporated in every strengthening program for overhead throwing athletes.
1) Begin in a push up position with a 6 inch exercise aerobic step positioned between your hands. You can easily use 1 or 2 phone books as pictured in the figure. (Figure 1)
2) Place your right hand on the step. (Figure 2)
3) Then place your left hand on the step. (Figure3)
4) While still maintaining the push up position, round your shoulders and give an extra push up. (Figure 4)
5) Then proceed to come back down off the step first with your right hand and then with your left hand. Perform one set of 10 reps and then rest. You may perform a total of 3 sets of 10 reps.
As with any new exercise, if you experience pain stop immediately and consult your physician. When beginning a new exercise program, always consult your physician.
Taleen is a Certified Athletic Trainer and Certified Strength & Conditioning Specialist. She holds a Bachelor’s degree in Physiological Science & a Master’s degree in Sports Health Care.
Figure 1
Figure 2
Figure 3
Figure 4
