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Shoulders

Floor/Physioball Y

 

Objective: To improve shoulder stability, strengthen rotator cuff, scapular strength.

Starting Position: Lie Prone (facedown) over the top of the ball so that your back is flat and your chest is off the ball.

Action: While gliding your shoulder blades back and down toward your waist, lift your arms over head to form a Y. Lower your chest and arms and repeat.

Keys: Keep your thumbs up. Top of abs should be in middle of ball.

 

Floor/Physioball T

Objective: To improve shoulder stability, strengthen rotator cuff, scapular strength.

Starting Position: Lie Prone (facedown) over the top of the ball so that your back is flat and your chest is off the ball.

Action: Pull your shoulder blades in toward your spine and extend your arms to the side to create a T with your torso. Keep your arms long and straight , 90 degrees to your torso.

Keys: Keep your thumbs up and pointed toward ceiling. Keep your head in line with spine. Squeeze shoulder blades together.

 

Floor/Physioball W

Objective: To improve shoulder stability, strengthen rotator cuff, scapular strength.

Starting Position: Lie Prone (facedown) over the top of the ball so that your back is flat and your chest is off the ball.

Action: Squeeze your elbows in toward your ribs. Rotate your thumbs back toward the ceiling, squeezing your shoulder blades together to form a W. Continue to rotate hands back as far as possible, elbows at your side.

Keys: Be sure to rotate thumbs to feel the squeeze in lower shoulder blades.

Floor/Physioball L

 

Objective: To improve shoulder stability, strengthen rotator cuff, scapular strength.

Starting Position: Lie Prone (facedown) over the top of the ball so that your back is flat and your chest is off the ball.

Action: Flex your elbow to create a 90-degree angle with your upper arm. Squeeze your shoulder blades together to raise your upper arms to 90-degrees to your torso, creating a pair of Ls. Externally rotate your upper arms so that the backs of your hands reach toward the ceiling. Retrace pattern back to starting position.

Keys: Squeeze your shoulder blades, keeping shoulder blades back and down. Rotate hands back as far as possible.

 

Physioball Pushup Plus

Objective: To improve core and shoulder stability. To increase strength in shoulders, chest and triceps.

Starting Position: Get in the pushup position, with your hands on the ball and your fingers pointing down the sides of the ball. Shoulder blades should be pushed away from each other in “plus” position (as far forward as possible)

Action: With belly button drawn in, lower yourself to where your chest barely grazes ball. Control the ball as you push back up, holding your belly button in and protracting (pushing out) the shoulder blades as far away from ball as possible.

Keys: Lock your belly button to stabilize your core. Keep your body straight from ear to ankle.