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Alternate Arm Raise on the Exercise Ball

Starting Position Action
  • Raise one arm overhead as far as it will go.
  • Let your arm rotate as it moves over head so that your thumbs point inward and your palm faces the ceiling.
  • As you return that arm to your side, raise the other arm overhead.
  • Continue alternating.
Prime Movers
  • Pectoral muscles, shoulder musculature
Physio Tips
  • Avoid hyperextending your elbows.
  • If you experience any shoulder pain with this exercise, stop and consult a physical therapist.
  • keep your chin tucked down and neck straight
Progression
  • Use 1-2 kg dumbbells.
  • Try this exercise with one leg lifted off the floor. 
  • Try the Alternate Arm and Leg Raise.
  • Adding more air to your stability ball will make it less stable.
This exercise is about maintaining stability while introducing limb movement and thus shifting one's centre of gravity.
Try the Leg Raise Exercise in this position or the even more difficult Reverse Bridge Straight Leg Raise.

1ballsRepeat this exercise ball exercise 6 times.

2balls
Repeat this exercise ball exercise 10 times.

3balls
Repeat this exercise ball exercise 15 times.


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