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.
Progression
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