Position || |
- To perform the plank on the ball in standing, stand in
front of the ball and place your hands on the ball about shoulder width
- Legs should be straight and feet shoulder width apart.
- You should form a straight line from your head to your feet.
Keep your abdominals engaged and back and neck
in neutral position.
- Pull your shoulder blades down and back.
- Position is held by pectoral muscles, triceps, rotator cuff,
core muscles, etc.
- Start slowly and be sure to maintain correct form at all
times. If you feel your back sag, stop.
- If you
experience any shoulder pain, stop.
exercise ball exercise facilitates rotator cuff activity, shoulder
stability as well as trunk stability.
- If this is
too difficult, try Plank on the Ball on Knees,
or propping the ball into a corner.
- Remember that neck stability is equally as important as
lumbar stability. Keep your chin down and neck straight.
- Add air to your ball. A firmer
exercise ball makes for an even less stable surface.
- Using a smaller ball shifts your weight forward forcing your shoulders
to work harder.
Push Ups on Ball.