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This exercise is very demanding on your rotator cuff and scapular stabilizers. You should not have pain doing this exercise. If you feel you need more work on your scapular stabilizers because your shoulders feel shaky or you feel your shoulder blades are sticking out, try the following exercises:
- Static holds on your knees, progressing to holds in standing..
- Ball on the wall exercises such as wax on/ wax off..
- The wall push up
- The wall hold up front and back
- and of course the simple plank on the floor is great
You can emphasize chest muscles by spreading your hands a bit further apart. Bringing hands closer together requires more work from your triceps.
If you've done this exercise for the prescribed number of repetitions and you want a little extra. Try bringing the ball under your ankles or legs for another set of 10 to 15 repetitions.
Be sure to observe all precautions.
Repeat this ball exercise 6 times.
Repeat this ball exercise 10 times.
Repeat this ball exercise 15 times.
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