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Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Dynamic stability earthquake elastic
Dynamic stability with an earthquake elastic band is a shoulder exercise in which an elastic band is used to create unstable and vibrating resistance. This instability requires the muscles around the shoulder joint to continuously make small corrections to keep the arm and joint stable.
The exercise mainly focuses on the cooperation between the rotator cuff, shoulder blade muscles and the muscles of the upper arm. The unstable load greatly stimulates neuromuscular control of the shoulder.
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Purpose of the exercise
Aimed at improving dynamic shoulder stability and neuromuscular control. Strengthens the rotator cuff and scapular stabilisers. Supports a stable shoulder during movements requiring quick corrections.
Supplies
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Dynaband/elastic
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Fixed anchor point or training partner
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Flat surface
Starting position
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Attach the elastic to a fixed point
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Stand upright with feet hip-width apart
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Hold the elastic band with one hand
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Elbow slightly bent or in 90-degree position
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Shoulder stable and low
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Core slightly tightened
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Look ahead
Implementation
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Keep the arm stable against the resistance of the elastic band
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Make the rubber band make small vibrating movements
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Stabilise the arm through minor corrections
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Keep the shoulder stable and controlled
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Move calmly and in a controlled manner
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Change of arm after completion
Points of interest
✓ Keep the shoulder stable
✓ Core slightly tightened
✓ Move in a controlled manner despite instability
✓ Shoulders low and relaxed
✓ Move within a pain-free range
✗ Shoulders raised towards ears
✗ Using elastic too heavy
✗ Compensation from the trunk
✗ Making moves that are too big
✗ Ignoring pain in shoulder
When this exercise?
Dynamic stability with earthquake elastic band is used to improve stability and control of the shoulder joint in cases of unstable load. The exercise is especially suitable in later stages of shoulder rehabilitation, when basic stability is already sufficiently present.
In addition, this exercise can be used preventively in athletes who want to improve their shoulder control, for example when performing overhead or explosive movements. Due to the unstable resistance, the cooperation between different shoulder muscles is additionally stimulated. 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, complaints and recovery status.
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