Alternate Arm Raise on the Exercise Ball

Starting Position

Walk yourself out into the supine position (Exercise Ball Exercises - Assuming the Supine Position)
Put your arms at your sides with thumbs pointing up.
Your feet should be hip width apart or closer.
Head neck and hips should form a straight line from your head to your knees.
Abdominal muscles should be engaged through the abdominal hollowing exercise so as to keep your lower back and pelvis in a nice neutral position.

Action

Raise one arm overhead as far as it will go.
Let your arm rotate as it moves over head so that your thumbs point inward and your palm faces the ceiling.
As you return that arm to your side, raise the other arm overhead.
Continue alternating.

Prime Movers

Pectoral muscles, shoulder musculature

Physio Tips

Avoid hyperextending your elbows.
If you experience any shoulder pain with this exercise, stop and consult a physical therapist.
keep your chin tucked down and neck straight

Progression

Use 1-2 kg dumbbells.
Try this exercise with one leg lifted off the floor.
Try the Alternate Arm and Leg Raise.
Adding more air to your stability ball will make it less stable.

This exercise is about maintaining stability while introducing limb movement and thus shifting one's centre of gravity.
Try the Leg Raise Exercise in this position or the even more difficult Reverse Bridge Straight Leg Raise.

1balls

Repeat this exercise ball exercise 6 times.

2balls

Repeat this exercise ball exercise 10 times.

3balls

Repeat this exercise ball exercise 15 times.

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