| 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.
- Hold
your shoulder blades slightly down and back.
|
| Action |
- Raise
your arms out to your sides at 45 degrees to your trunk with your
thumbs pointing down.
- 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.
- The ball should remain motionless
throughout this exercise.
- Letting your chin poke
out leaves your neck at risk for injury.
|
| Progression |
- Add
1-2 kg dumbbells.
- Try lifting one foot off the
ground while you perform this exercise to challenge balance.
|
Repeat this ball exercise 6
times
Repeat this ball exercise 10
times
Repeat this ball exercise 15
times
