Plank on the Ball in Standing
Starting Position
- To perform the plank on the ball in standing, stand in front of the ball and place your hands on the ball about shoulder width apart.
- Legs should be straight and feet shoulder width apart.
- You should form a straight line from your head to your feet.
- Keep your abdominals engaged and back and neck in neutral position.
- Pull your shoulder blades down and back.
Action
Prime Movers
- Position is held by pectoral muscles, triceps, rotator cuff, core muscles, etc.
Physio Tips
- Start slowly and be sure to maintain correct form at all times. If you feel your back sag, stop.
- If you experience any shoulder pain, stop.
- This exercise ball exercise facilitates rotator cuff activity, shoulder stability as well as trunk stability.
- If this is too difficult, try Plank on the Ball on Knees, or propping the ball into a corner.
- Remember that neck stability is equally as important as lumbar stability. Keep your chin down and neck straight.
Progression
- Add air to your ball. A firmer exercise ball makes for an even less stable surface.
- Using a smaller ball shifts your weight forward forcing your shoulders to work harder.
- Try Push Ups on Ball.
This is a good intermediate exercise for those people able to maintain a plank on the floor and want to introduce an unstable surface. Before attempting this you should be able to maintain stability in a
floor plank for at least 30 seconds before reaching technical failure.
Try this ball exercise for 10 seconds.
Try this for 30 seconds.
Try this for 60 seconds.
