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Single Arm Plank
on the Exercise Ball



Illustration of the Single Arm Standing Plank

Starting Position
  • Hold the ball against the wall at about chest height.
  • Put one hand on the ball at shoulder height.
  • Step back so that your arm is straight.
Action
  • Hold this position.
  • If you get any shoulder blade winging or shrugging you have reached technical failure - take a break.
  • Be sure to activate abdominal muscles to prevent your hips from sagging forward.
Physio Tips
  • This ball exercise is good to improve shoulder strength, stability and control.
Progression


single arm standing plank on the exercise ball



1ballsHold this position for 5 seconds, repeat 5 times.

2balls
Hold this position for 10 seconds, repeat 5 times.

3balls
Hold this position for 10 seconds, repeat 10 times.



1ballsBeginner 2ballsIntermediate 3balls     Expert

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