Hold Up 1

Starting Position

• Place the exercise ball against the wall at shoulder height.
• Stabilize the ball with your hand so that your shoulder is at 90 degrees.
• Your hand should be slightly lower than the centre of the ball.
• Pull your shoulder blades slightly down and back.
• Place your feet approximately shoulder to hip width apart so that you are able to maintain a neutral spine.

Action

• Hold this position.
• Do  not allow your shoulders to move forward.
• Do not let your shoulder blades wing at the back.

Prime Movers

• Movement is stabilized by the pecs, trunk and scapular muscles.

Physio Tips

• Keep your hand in the same plane as your shoulder.
• You should form a straight line from one hand to the other.

Progression

• Try moving further back from the ball.
• Try using a bigger ball

Hold this for 10 seconds and repeat 3 times.

Hold this for 10 seconds and repeat 5 times.

Hold this for 30 seconds and repeat 3 times.

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