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Pushups






pushups start



pushups finish

Starting Position
  • Start this pushups ball exercise as you did for the Easy Pushups. Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated under your feet.
  • Ankles should be held at about 90 degrees so the ball is in contact with your toes. (an easier version is with the tops of your feet on the exercise ball)
  • Contract your abdominals so that your back remains straight.
  • If you were to place a broom handle on your back it should touch your sacrum, your thoracic spine and the back of your head. You should have about an inch of space between the small of your back and the broom handle. If yourself sagging in the starting position you are too weak in the core to attempt this exercise. Try something more rudimentary.
Action
  • Slowly lower yourself to the floor by bending your elbows.
  • Push your self back up.
Prime Movers
  • Pectoral muscles, deltoid, triceps.
Physio Tips
  • If you have difficulty with this exercise try moving back so that the ball is under your knees -  Push Ups 1.
  • Try the static Reverse Plank.
  • Don't lock your elbows at the top of the movement.
  • Any sagging or shaking means your core musculature has fatigued - stop now.
Progression

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.

1ballsRepeat this ball exercise 6 times.

2ballsRepeat this ball exercise 10 times.

3ballsRepeat this ball exercise 15 times.



1ballsBeginner 2ballsIntermediate 3balls      Expert

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