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.
Action Prime Movers
  • Scapula is stabilized with serratus anterior.
Physio Tips
  • 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.
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.

1ballsHold this position 5 seconds and repeat 5 times.

2ballsHold this position 10 seconds and repeat 3 times.

3ballsHold this position 30 seconds and repeat 3 times.

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