Single Leg Alternating Horizontal Abduction with External Rotation

This progression is another deceptively challenging variation of the exercise described in the video "Single-leg Standing Cobra.

• Follow the instruction for the Single-leg Standing Cobra; however, instead of instructing the patient/client to perform shoulder extension you are going to cue the following:
  • Abduction with External Rotation: (See video below) With your client/patient's elbows extended (arms straight), cue the patient into abduction, just below shoulder height, while externally rotating the arms so the thumbs are pointing up or back.

Progression:

The alternating and unilateral progressions are likely most challenging during this variation because the rotational moment arms created between the center of rotation and the resistance (the lower extremity/spine and the resistance in the hand) are larger than any other variation.

• Alternating: While holding both bands/cables, instruct the client/patient to perform a repetition on one side, followed immediately by the other side. This progression challenges the ability to stabilize unequal loads, including significant rotational forces and challenge to the core muscles and lower extremity.
• Unilateral: This progression removes the "counter-balance" allowed when both band/cable handles are held simultaneously, which significantly increases rotational forces. Only one cable/band is held, the other hand can rest on the ilium, and all repetitions are performed on one side before switching sides.