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Wax On Wax Off
Ball Exercise



Illustration of Wax on/Wax off


Starting Position
  • The wax on wax off ball exercise requires you to stand holding the ball against the wall at chest height.
  • Put one hand on the ball at shoulder height.
  • Step back.
  • The further you step back, the harder the ball exercise becomes.
  • You should be straight from your head to your heels.
Action
  • Move the exercise ball on the wall in circles clockwise and the counter clockwise.
Prime Movers
  • Pectoral muscles, triceps, deltoid
Physio Tips
  • This is a good exercise to activate the rotator cuff and scapular stabilizers.
  • Contract your abdominals to protect your back.
  • Pull your shoulder blades back and down to aid in scapular stability.
  • Don't let your butt stick out or you hips sag.
  • Be careful if you have neck, wrist or shoulder problems.
  • If you have discomfort, consult a physical therapist.
Progression


wax on wax off  


This is a great ball exercise to work the rotator cuff and scapular stabilizing muscles. For efficient transfer of force from the upper extremity to the trunk one needs good shoulder stability. The function of the rotator cuff is to hold the humerus against the scapula, but what holds the scapula against the rib cage? Muscles that stabilize the scapula are as follows: serratus anterior, rhomboids, and trapezius muscles. 


1ballsRepeat this ball exercise 6 times.

2ballsRepeat this ball exercise 10 times.


3ballsRepeat this ball exercise 15 times.




1ballsBeginner 2ballsIntermediate 3balls     Expert

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