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Hold Up 2




Illustration of Hold Up 2 with the Exercise Ball

Starting Position
  • Put the stability ball on the wall at about shoulder height as in the picture below.
  • Stabilize the ball with your the back of your fist so that your shoulder is at about 90 degrees.
  • Your hand should be placed slightly lower than the center of the ball.
  • Pull your shoulder blades 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 up or forward.
Prime Movers
  • Movement is stabilized by the arms, 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
  • Taking a step forward and/or try a bigger ball.


hold up 2 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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