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Exercise Ball Exercises - Scapular Protraction/Retraction
| Starting
Position |
- These exercise ball exercises require you to put your
hand on the ball face down such that your shoulder and hand are 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.
- 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 not trunk flexion or rotation.
- This exercise
helps improve shoulder range of motion,
stability, and posture.
|
| Progression |
|
 Repeat this ball exercise 10
times.
 Repeat this ball exercise 20
times.
 Repeat this ball exercise 30
times.
| Beginner |
Intermediate |
Expert |
kn1
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