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Exercise Ball Exercises - Scapular Protraction/Retraction

stability ball exercise


exercise ball exercise


exercise ball exercise







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


1ballsRepeat this ball exercise 10 times.

2ballsRepeat this ball exercise 20 times.

3ballsRepeat this ball exercise 30 times.




1ballsBeginner 2ballsIntermediate 3balls     Expert
kn1      

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