Hold Up 2
Starting Position
- Put the stability ball on the wall at about
shoulder height as in the picture below.
- Stabilize the ball with your the back of your
fist so that your shoulder is at about 90 degrees.
- Your hand should be placed slightly lower than
the center of the ball.
- Pull your shoulder blades 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
up or forward.
Prime Movers
- Movement is stabilized by the arms, 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
- Taking a step forward and/or try 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
to the top of Hold Up 2
