Look at the Ceiling
- Start this ball exercise as you did the Ball Plank, and the Walkout exercise.
- Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated just under your thighs.
- Contract your abdominals
- Try and keep your back straight.
- Slowly walk forward with your hands until your feet are resting on the ball.
- Lift one hand off the floor rotate and point to the ceiling.
- Keep your arm straight and at 90 degrees to your trunk.
- Hold this position for 5 seconds.
- Slowly return to the starting position.
- Repeat this with the other arm.
- Abdominal obliques, deltoid, scapular retractors.
- You need a good deal of shoulder strength and stability to perform this exercise ball exercise as well as good balance.
- Perform this movement slowly and try short movements to start.
- Have 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.
- Try adding 1-2 kg wrist weights.
- 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 good for rock climbers.
Other exercises good for climbers are as follows:
Side Plank
Pushups on the Ball
Pushups off the Ball
Ball Walkout
Squats
Side Squats
Repeat this ball exercise 5
times.
Repeat this ball exercise 10
times.
Repeat this ball exercise 15
times.Return to the top of Look at the Ceiling
|
|