| Starting
Position |
- These exercise ball exercises require you to start by lying
prone over the ball with chest slightly raised.
- Hands
rest lightly on the floor in front of you.
|
| Action |
- With
your elbows slightly bent, raise your arms out to your sides at 90
degrees to your trunk.
- Squeeze your shoulder
blades together when you reach the top.
- Hold for
2 seconds.
- Return to the starting position.
|
| Prime Movers |
- Scapular
retractors, posterior deltoid, rotator cuff
|
| Physio Tips |
- Keep
your neck straight, chin tucked and chest up to strengthen neck
stabilizers.
- Don't shrug your shoulders up toward
your ears and don't let your chin poke out.
|
| Progression |
- Add
1-2 kg dumbbells and increase the weight as the exercise becomes easier.
- Try keeping one foot off the ground while you perform this
exercise to further challence balance.
|
Repeat this ball exercise 6
times
Repeat this ball exercise 10
times
Repeat this ball exercise 15
times
