Hold Up 1
Starting Position
- Place the exercise ball against the wall at
shoulder height.
- Stabilize the ball with your hand so that your
shoulder is at 90 degrees.
- Your hand should be slightly lower than the
centre of the ball.
- Pull your shoulder blades slightly down and
back.
- Place your feet approximately shoulder to hip
width apart so that you are able to maintain a neutral spine.
Action
- Hold this position.
- Do not allow your shoulders to move
forward.
- Do not let your shoulder blades wing at the
back.
Prime Movers
- Movement is stabilized by the pecs, trunk and
scapular muscles.
Physio Tips
- Keep your hand in the same plane as your
shoulder.
- You should form a straight line from one hand
to the other.
Progression
- Try moving further back from the ball.
- Try using a bigger ball
Hold this for 10 seconds and
repeat 3 times.
Hold this for 10 seconds and
repeat 5 times.
Hold this for 30 seconds and
repeat 3 times.
Return
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