Plank on Ball
Starting Position
- To perform the plank on the ball on your knees start by kneeling in front of the ball, about a foot away from the ball and place your hands about shoulder width apart onto the front/top of the ball as shown.
- Lift your chest up, translate your head back so your ears are roughly over your shoulders.
- Keep your chin tucked down.
- Pull your shoulder blades down and back.
- Engage your abdominal muscles through abdominal hollowing and hold this position.
- Scapula is stabilized with serratus anterior.
- Start slowly and be sure to maintain correct form at all times. If you feel your back sag, stop.
- If your shoulders shake, or your shoulder blades start to poke out, stop. You have reached technical failure.
- If you experience any shoulder pain, stop. There should be no pain performing this exercise.
- Try Ball Plank on Toes, and Knee Pushup on Ball.
If you are working on shoulder stability and have mastered the following ball on the wall exercises:
Leaning straight against the ball on the wall
Leaning up
Leaning down
Single arm lean
Hold Up 1 and Hold Up 2
this is a great progression.
All involve static control of the humerus in the glenoid with varying degrees of weight bearing and at varying angles of elevation.
Hold this position 5
seconds
and repeat 5 times.
Hold this position 10
seconds
and repeat 3 times.
Hold this position 30
seconds
and repeat 3 times.Return to the top of Plank on Ball
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