MOVE OF THE MONTH- Shoulder Diagonal Pull

It's Move of the Month time! This month, we're featuring the Shoulder Diagonal Pull - a functional movement that transforms how your shoulder works by combining strength, coordination, and control in a beautiful diagonal pattern.

Exciting News! This month's exercise video features my good friend and colleague, Ed Botha - BASI Faculty in Australia. I'm thrilled to announce that I'll be teaching Pilates for Injuries & Pathologies at his home studio in beautiful Manly Beach (Sydney, Australia) in March 2026! There are still spots left for both Part 1 and Part 2 courses - don't miss this opportunity to join us in this stunning location!

Link to course information and registration

Shoulder Diagonal Pull: Functional Shoulder Excellence

As a physiotherapist, my purpose with these movement features is to focus on the WHY and HOW of exercises, not the WOW - because understanding the purpose and proper execution is what creates lasting results.

The Shoulder Diagonal Pull isn't about flashy movements or impressive repetitions. It's about creating effective communication between your muscles and joints, resulting in the perfect balance of mobility and stability that translates to functional, pain-free shoulder movement in your daily life.

Check out this video where Ed Botha and I demonstrate the Shoulder Diagonal Pull with detailed explanations of the diagonal pattern, proper shoulder rotation, and key points to watch for.

The WHY: Why This Move Matters

This exercise follows what's known as a PNF pattern (Proprioceptive Neuromuscular Facilitation) of the shoulder - a diagonal and spiral movement that crosses the midline of your body. This isn't just a random pattern; it's how your body naturally wants to move! Think about overhead sports such as a volleyball serve, or placing something on a high shelf.

PNF is a rehabilitation concept widely used to improve how your neuromuscular system coordinates movement. While traditional PNF uses manual resistance from a therapist, the reformer's spring resistance provides a wonderful alternative that:

·       Challenges your scapular and trunk stabilizers in a functional pattern

·       Strengthens the muscles of your arm

·       Improves coordination throughout the entire kinetic chain

·       Treats dysfunction caused by weakness, incoordination, and joint restrictions

Who Should Do This Exercise:

·       Anyone looking to improve functional shoulder strength and control

·       People recovering from shoulder injuries (when cleared for overhead motion by their doctor or physio)

·       Athletes wanting to enhance rotational power and shoulder stability

·       Individuals with weak rotator cuff muscles

·       Those seeking better scapular control and posture

Primary Muscles Working:

·       Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis) - the stabilizers

·       Shoulder flexors (anterior deltoid, pectoralis major) - lifting the arm forward and up

·       Shoulder abductors (middle deltoid, supraspinatus) - moving the arm away from the body

·       Scapular stabilizers (serratus anterior, trapezius, rhomboids) - controlling the shoulder blade

·       Forearm and wrist muscles- moving the forearm into supination

·       Core muscles - stabilizing your trunk throughout the movement

The HOW: Exercise Breakdown

Starting Position: On the reformer with extra light spring resistance. The key is using light resistance to allow for smooth, controlled movement and proper muscle recruitment.

The Movement: This exercise moves in a smooth diagonal pattern that crosses your body. As you pull the arm across and up:

1.     Begin with your arm positioned low and across your body, as if pulling something out of your front pant pocket

2.     Pull diagonally up and across the body in a smooth, spiral motion

3.     As you reach full shoulder elevation, your shoulder should be in maximal external rotation

4.     At the top position, your thumb should be facing backward

5.     Return with control along the same diagonal path

Key Points:

·       The movement should flow smoothly along the diagonal - no jerky or segmented motions

·       Focus on the spiral nature of the pattern

·       Your shoulder blade should glide smoothly on your ribcage throughout

·       Keep your trunk stable and avoid excessive rotation or side-bending

·       The external rotation at the top is crucial for shoulder function

Who Should NOT Do This Exercise (or modify):

·       Acute shoulder impingement syndrome

·       Early post-operative rotator cuff repair (follow your surgeon's protocol)

·       Anyone experiencing pain with overhead motion

·       If you have any of these conditions, consult with your physiotherapist before attempting this exercise

Modifications for Every Body:

If you're a beginner or have shoulder limitations:

·       Perform the pattern without resistance or with a very light resistance band

·       Move more slowly to ensure control

·       Focus on the diagonal pattern in a pain-free range first

If you're more advanced:

·       Ensure you're truly working functionally, not just moving through space

·       Add tempo variations (slower eccentric phase)

·       Challenge your trunk stability by maintaining perfect alignment

Training Tips:

·       Frequency: 2-3 times per week

·       Sets/Reps: Start with 8-10 reps per side, building to 12-15

·       Resistance: Extra light spring - this is NOT a heavy strengthening exercise

·       Focus: Quality over quantity - every rep should look perfect

·       Breathing: Exhale during the pulling phase, inhale on the return

Common Mistakes to Avoid:

·       Using too heavy a spring resistance

·       Moving in straight lines instead of diagonal patterns

·       Forgetting the external rotation at the top

·       Allowing the shoulder blade to "wing" off the ribcage

·       Using momentum instead of controlled movement

·       Hiking the shoulder up toward the ear

The Reformer Advantage: The spring resistance of the reformer makes this exercise particularly effective because it provides consistent resistance throughout the diagonal pattern while allowing for smooth, controlled movement. The springs challenge your muscles eccentrically (on the return) as much as concentrically (on the pull), creating balanced strength development. If you don't have a reformer, you can perform this exercise with a resistance band (step on one end of the band with the opposite foot of the arm that is pulling).

💪 Pro tip: Before starting this exercise, spend a few moments visualizing the diagonal pattern. Touch your starting position, then trace the path your hand will take through space to the finishing position. This mental rehearsal helps your nervous system coordinate the movement more effectively!

P.S. Want more functional movement patterns for shoulder health? Visit my website for additional exercise videos [Link to website]