Look at the Ceiling
one hand off the floor rotate and point to the ceiling.
your arm straight and at 90 degrees to your trunk.
this position for 5 seconds.
- Slowly return to the
- Repeat this with the other arm.
obliques, deltoid, scapular retractors.
need a good deal of shoulder strength and stability to perform this
exercise ball exercise as well as good balance.
this movement slowly and try short movements to start.
a spotter on hand when you first attempt this exercise.
- If you have any history of shoulder instability
or surgery do not attempt this without consulting your physical
therapist or orthopaedic surgeon.
adding 1-2 kg wrist
- Try several
repetitions on one side before switching to the other arm.
This is considered an advanced exercise ball exercise
because you need to maintain joint neutrality through your shoulder and
your spine while also undergoing movement through those joints and in
surrounding joints. You must be aware of your spine, scapula, and
shoulder positioning at all times.
This is closed kinetic chain shoulder exercise; the type of exercise
Other exercises good for climbers are as follows:
Pushups on the Ball
Pushups off the Ball
Repeat this ball exercise 5
Repeat this ball exercise 10
Repeat this ball exercise 15
Return to the top
of Look at the Ceiling