To target the core and shoulder stability simultaneously, Letchford "prescribed" 30 seconds of scapular push-ups per day as part of my training program, adding any additional seconds in the consecutive days if I felt stronger.
Letchford had me do my push-ups (sometimes called straight arm push-ups) in a bear hold or knees-off position. She calls it "hydraulics while you're in a bear hold."
- Come into a cat-cow position as you would in yoga: hands under your shoulders, knees under your hips. Round your back and scoop your abdominals into your spine.
- Hover your knees an inch or two off the ground to begin.
- Exhale and press your shoulder blades apart; your upper back will rise toward the ceiling.
- Keeping your core braced and your arms straight, inhale and allow your shoulder blades to slide toward each other. Repeat for 30 seconds while keeping your lower abs locked in.
- In the following days, add up to 15 seconds (per day), depending on your strength and stability