Swiss Ball Shoulder Exercises

The Swiss ball offers a variety of options for shoulder exercise. It can be used as an active warm-up, or in lieu of an exercise bench. Since the Swiss ball is an unstable object, performing shoulder exercises on the ball may require you to use your deeper core muscles. A study published in the June, 2005 edition of the "Journal of Dynamic Medicine" compared the trunk activation involved in performing exercises on a Swiss ball with the activation involved in performing the same exercises on the flat bench. Researchers noted a 5 percent increase in internal oblique activity when the subjects performed a shoulder press on the Swiss ball.

Perform Swiss ball weight training exercises three times weekly. Do three sets of 12 repetitions.

Active Warm-Ups

Active warm-ups increase range of motion and alleviate muscular tension. Since they do not involve a dangerous increase in muscle length, they are often used in preparation for weight training and aerobic exercise. Kneel on the floor and place one elbow and forearm and hand on the ball. Perform five clockwise and five counter-clockwise circles with each forearm. Then, stand and place the ball against the wall. Step away from the wall, until your arms are straight. The ball should be at chest height, and both hands should be in full contact with the ball's surface. Roll the ball up and down the wall, for about eight repetitions.

Front Raise on the Ball

In real life, we rarely stand still while performing any type of movement. As such, some fitness coaches advocate a more functional method of strength training, which involves adding movement to other body parts. Sit on the ball with your knees bent, and your feet flat on the floor. Hold a weight in each hand. Inhale to prepare. As you exhale, engage your core muscle to stabilize your upper torso. Simultaneously straighten both legs, and raise your arms in front of your body. Keep your palms facing the floor. Do not raise your arms above shoulder height, as it may cause shoulder impingement. If using both arms simultaneously is too challenging, you can work each arm separately. Bend your knees on the return movement.

Overhead Shoulder Press

Sit on the ball and hold one weight in each hand. Align the weights with the top of your shoulders. Inhale to prepare. As you exhale, straighten your arms, reaching your knuckles toward the ceiling. To add a balance element to this exercise, use one arm at a time. As you straighten your right arm, engage your core muscles and lift your left foot a few inches from the floor.

Swiss Ball Lateral Raise

Sit on the ball with your knees bent. Hold one weight in each hand. Inhale to prepare. As you exhale, raise your right arm to the side to shoulder height. Keep you palm facing the floor. Simultaneously lift your left foot a few inches from the floor. Complete one set, and then switch sides.

Swiss Ball Rear Deltoid Exercise

Lie prone over the stability ball, holding one weight in each hand. Inhale to prepare. As you exhale, keep your stomach in contact with the ball. Squeeze your shoulder blades toward each other, and lift both arms to shoulder height, so that they make a letter "T" with your upper torso. Inhale and return your hands to the floor.