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Hold Up 1




Illustration of the Hold Up Ball Exercise 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 up  ball exercise




1ballsHold this for 10 seconds and repeat 3 times.

2ballsHold this for 10 seconds and repeat 5 times.

3ballsHold this for 30 seconds and repeat 3 times.





1ballsBeginner 2ballsIntermediate 3balls      Expert

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