Scapular Pro/Retraction with
the Exercise Ball
Starting
Position
- Start this exercise
ball exercise by kneeling in front of the ball.
- Put your
hand on the ball face down such that your shoulder and hand are roughly
at the
same level.
- You may need to place
the ball on a
stool or table to
achieve this.
- Pull your chest up and
centre your
head over your
shoulders (not poking forward)
Action
- While
keeping your arm straight pull your shoulder
blade back and down.
- Then without moving
your
trunk, push the ball forward.
- You should feel your
shoulder blade move forward on your rib cage.
- Maintain a downward
pressure on the ball at all times.
Prime
Movers
- Serratus anterior,
scapular retractors
Physio
Tips
- This is a small
movement.
- There should
be no trunk flexion or rotation and no elbow bending.
- Part of what this
exercise should do is help you
become
aware of your posture.
- This exercise
helps improve shoulder range of motion,
stability, and posture.
Progression
This is a good exercise if you are just beginning a scapular
stabilization program. Poor scapular mechanics often contribute to
shoulder pain. use this exercise to become aware of where your shoulder
blade sits on your body.
Click here for more exercises for posture.
Repeat this ball
exercise 10
times.
Repeat this ball
exercise 20
times.
Repeat this ball
exercise 30
times.
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