Quadruped Rock Exercise | Scapular Stability and Core Control
The Quadruped Rock is one of the most effective exercises for improving scapular stability, core engagement, and awareness of spinal positioning. This movement is a cornerstone in many rehabilitation programs and is even used as a functional screen during new patient exams at Life in Motion Chiropractic. It teaches patients how to maintain a neutral spine while building endurance in the muscles surrounding the shoulder blades. For background on scapular stability, see Physiopedia’s scapular stability resource.
In this video, Dr. Ryley Perryman of Life in Motion Chiropractic in Livonia, Michigan, demonstrates how to perform the quadruped rock as both a self-test and a strengthening drill. This exercise is excellent for individuals with shoulder blade winging, poor posture, or difficulty maintaining mid-back control.
How to Perform
Step 1: Begin on hands and knees, with your knees under your hips and your hands under your shoulders. Spread fingers and press evenly into the ground.
Step 2: Drive the middle of your spine up toward the ceiling to create a flat back and prevent scapular winging.
Step 3: Tuck your chin slightly, keep your arms straight, and take a deep diaphragmatic breath to stabilize your core.
Step 4: Slowly rock your hips back toward your heels, maintaining a flat mid-back. Pause and return to neutral.
Step 5: Shift forward slightly, stopping when you begin to lose scapular control. Return to neutral and repeat several times.
This exercise helps patients learn how to engage the serratus anterior and mid-back stabilizers while relaxing the upper traps. Over time, this improves posture and reduces strain in the shoulders and neck. For more resources on posture training, visit the Mayo Clinic’s posture guide.
Benefits of Quadruped Rock
- Builds scapular stability and awareness
- Improves core control and neutral spine positioning
- Helps correct shoulder blade winging
- Prepares the body for more advanced DNS and rehab exercises
- Can be used as a quick self-assessment at home
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near the intersection of Five Mile and Inkster Road. We offer chiropractic adjustments, DNS rehabilitation, and corrective exercise programs for patients in Livonia, Redford, Farmington Hills, and surrounding communities. Quadruped rock exercises are frequently included in our care plans to help patients build shoulder stability and restore functional movement.
Schedule your appointment today to discover how we can incorporate exercises like the Quadruped Rock into your recovery plan and help you achieve long-term stability and strength.
