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Scapular Pro/Retraction with
the Exercise Ball

Beginner

Intermediate

Advanced



Starting Position
  • Start this exercise ball exercise by kneeling in front of the ball.
  •  Put your hand on the ball face down such that your shoulder and hand are roughly at the same level.
  • You may need to place the ball on a stool or table to achieve this.
  • Pull your chest up and centre your head over your shoulders (not poking forward)
Action
  • While keeping your arm straight pull your shoulder blade back and down.
  • Then without moving your trunk, push the ball forward.
  • You should feel your shoulder blade move forward on your rib cage.
  • Maintain a downward pressure on the ball at all times.
Prime Movers
  • Serratus anterior, scapular retractors
Physio Tips
  • This is a small movement.
  • There should be no trunk flexion or rotation and no elbow bending.
  • Part of what this exercise should do is help you become aware of your posture.
  • This exercise helps improve shoulder range of motion, stability, and posture.
Progression
This is a good exercise if you are just beginning a scapular stabilization program. Poor scapular mechanics often contribute to shoulder pain. use this exercise to become aware of where your shoulder blade sits on your body.

Click here for more exercises for posture.

1ballsRepeat this ball exercise 10 times.

2ballsRepeat this ball exercise 20 times.

3ballsRepeat this ball exercise 30 times.



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Beginner

Intermediate

Advanced