Closed Chain · closed chain
Shoulder clock (banded plank)
Dynamic shoulder stability against band resistance.
CompleteAlso called: clock
Why it is used in rehab
Makes the injured shoulder stabilise and move against resistance (PDF p. 401).
Starting position
Plank with a loop around both wrists.
Step-by-step
- Step one hand to 12 o'clock and back, then around the clock (11, 10… to 7 for the left hand), returning each time.
- 12–18 reps each arm.
Movement mechanics: Alternating stance and moving arm.
📖 Rehab Science instructions paraphrased from the book’s exercise description
Coaching notes
Common mistakes
- Losing a flat back
Easier variation
- Knees down
- fewer positions
Advanced variation
- Stronger loop
ℹ Additional explanation
Where it appears in Rehab Science
| Protocol | Phase | Group | Prescription | |
|---|---|---|---|---|
| Shoulder Instability | 3 | Exercises | Do 3 sets of 10–15 reps · Push sets to fatigue | 417 |
Source: Rehab Science · Ch 16 · PDF pp. 417, 418show sources ▾
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.