Polo players ask a lot of their shoulders. The shoulder joints must handle heavy lifting, facilitate explosive arm movements and absorb violent collisions, all while staying strong and pain free.


The shoulder is one of the largest and most complex joints in the body. The shoulder joint is formed where the humerus (upper arm bone) fits into the scapula (shoulder blade), like a ball and socket.

And if one of those structures isn’t properly supported, it could increase the risk of pain and injury in one of the other ones.


Most of you have probably heard that strengthening the rotator cuff muscles is important for shoulder health. While this is true, you can’t forget about the muscles that move your scapulae (shoulder blades), which provide stability for your shoulder joints


Performing the One-Arm Plank improves shoulder blade stability and help protect your shoulders.


Step 1: Set up three cones in a triangle about 1mt apart from each other.

Step 2: Assume a high plank position with your hands under your shoulders between two cones in the triangle.

Step 3: Keeping your core tight, lift your right arm and reach toward the cone in front of you. Hold for a second and return to the starting position.

Step 4: Repeat Step 3, but reach to the cone on your right.

Step 5: Again, repeat Set 3, but reach under your body to the cone on your left.


Repeat five times each arm, and perform four sets with 2 minutes rest between them.


Keep your shoulders happy and get to play as much polo as possible.


Until next time, stay active and keep healthy,

Your fitness for polo coach,