Dynamic stability with co-contractions is a shoulder exercise where you perform small controlled movements against resistance from an elastic band while multiple muscles around the shoulder joint tighten simultaneously. This simultaneous tightening of muscles is called co-contraction and helps to keep the shoulder joint stable during movement.
The exercise mainly focuses on the cooperation between the rotator cuff and the muscles around the shoulder blade. Due to the unstable resistance of the elastic band, the body must continuously make small corrections to keep the arm stable.
Aimed at improving shoulder stability and neuromuscular control. Strengthens the rotator cuff and scapular stabilisers. Supports controlled movement of the shoulder joint in daily activities and sports.
Dynaband/elastic
Fixed anchor point
Flat surface
Attach the elastic to a fixed point
Stand upright with feet hip-width apart
Hold the elastic band with one hand
Elbow slightly bent or in 90-degree position
Shoulder stable and low
Core slightly tightened
Look ahead
Keep the arm stable against the resistance of the elastic band
Make small controlled movements in different directions
Actively tighten the muscles around the shoulder
Keep the shoulder in a stable position
Move slowly and in a controlled manner
Return to start position
Change of arm after completion
✓ Keep the shoulder stable
✓ Move controlled and small
✓ Core slightly tightened
✓ Shoulders low and relaxed
✓ Move within a pain-free range
✗ Shoulders raised towards ears
✗ Making large uncontrolled movements
✗ Using elastic too heavy
✗ Compensation from the trunk
✗ Ignoring pain in shoulder
Dynamic stability with co-contractions is used to improve stability and control of the shoulder joint. The exercise is often used within shoulder rehabilitation when controlled activation of the rotator cuff and scapular muscles is important.
In addition, this exercise can be used preventively in athletes who perform a lot of overhead movements, to improve the stability of the shoulder joint. The light and easily controllable resistance of the elastic band makes the exercise suitable in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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