In designing an exercise program for the shoulders, a stability ball is a useful piece of equipment. Stability balls greatly enhance strength and mobility in the shoulders. Stability balls started out as a therapeutic tool for physical therapists. They are now utilized by every type of individual for every type of goal. The shoulders act as a primary, secondary or stabilizing force for all upper body ball movements.
Ball Push-Ups
The ball push-up is an advanced movement in the push-up progression. By placing your hands on a stability ball, you end up recruiting an abundance of assisting muscles. The muscles that benefit the most from this type of push-up are the three heads of shoulder. The anterior, medial and posterior deltoids serve as both primary movers and stabilizing forces.
Place your hands near the top of the ball, shoulder-width apart. Your legs are straight with your heels propped up, hips aligned with your spinal column. Your eyes are looking down as to keep your neck straight. Initiate the downward motion by bending your elbows and lowering your chest toward the ball. Stop the lowering motion when the chest is just shy of hitting the ball. After a two-second pause, bring your chest up by straightening the arms. A momentary pause is important because it helps with body control. Once you reach full extension in the elbows, begin another rep. Proper abdominal stabilization is crucial because it protects the entire spine.
Manual Shoulder Stabilization (with Stability Ball)
You can use a stability ball as a tool to build stabilization in the shoulder joint. You need a partner for this activity. Stand up with your back and legs straight. Hold the outside of a stability ball with both hands, out in front of you, with arms completely straight and horizontal to the floor. Your partner then tries to move the ball with moderate force. Your objective is to keep the stability ball stationery.
The anterior and medial deltoid must isometrically contract to keep the ball from moving. An isometric contraction is when a muscle contracts without changing its length or joint angle. Perform this activity for a predetermined length of time; 20 to 25 seconds is ideal.
Alphabet Ball Trunk Rotations--A to Z
Another way to use a stability ball is as an external resistance in a dynamic movement. Alphabet trunk rotations increase internal/external oblique strength and shoulder mobility. The shoulders become proficient at moving through many different planes of motion, including side to side, overhead and circular motions.
Stand up tall with your legs and torso straight. Hold a stability ball in front of your body, with your elbows slightly bent. Move the ball with your arms, forming each letter of the alphabet. Each letter formation will be done in front of the body, dictated by the shouders and trunk. You will perform an arm rotation for every letter from A to Z.
References
- "Stability of Ball Training--An American Counsel Of Exercise Guide for Fitness Profressionals" ; Christine Cunningham ; 2003
- "The Essence of Stability Ball Training Companion Guide" ; Juan Carlos Santana ; 2000
Member Comments