Wax On Wax Off
Ball Exercise
Starting
Position
- The wax on wax off ball exercise requires you
to stand
holding the ball against the wall at chest height.
- Put
one hand on the ball at shoulder height.
- Step
back.
- The further you step back, the harder the
ball exercise becomes.
- You should be straight
from your head to your heels.
Action
- Move the exercise ball on the wall in circles
clockwise and
the counter clockwise.
Prime
Movers
- Pectoral muscles, triceps, deltoid
Physio
Tips
- This is a good exercise to activate the rotator
cuff and scapular stabilizers.
- Contract your
abdominals to protect your back.
- Pull your
shoulder blades back and down to aid in scapular stability.
- Don't
let your butt stick out or you hips sag.
- Be
careful if you have neck, wrist or shoulder problems.
- If
you have discomfort, consult a physical therapist.
Progression
This is a great ball
exercise to work the rotator cuff and scapular stabilizing muscles. For
efficient transfer of force from the upper extremity to the trunk one
needs good shoulder stability. The function of the rotator cuff is to
hold the humerus against the scapula, but what holds the scapula
against the rib cage? Muscles that stabilize the scapula are as
follows: serratus anterior, rhomboids, and trapezius muscles.
Repeat
this ball exercise 6 times.
Repeat
this ball exercise 10 times.
Repeat
this ball exercise 15 times.
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