Strength training for the upper body improves your appearance and can also help in performing everyday activities like carrying groceries and lifting your children. The two types of exercise balls used during these workouts are stability and medicine balls. Benefits of exercise ball usage include improved posture and athletic performance, and core strength. Perform each movement in a slow and controlled manner to prevent injury. Consult your doctor before starting a program with exercise balls.
Medicine Ball Press-Away
This exercise strengthens the muscles of the chest and shoulder. Stand about 3 to 4 feet away from the wall. Place the medicine ball against the wall, about 4 inches below the line of your shoulder and out to the side. Put the palm of your hand on the medicine ball with an extended arm. Bend the elbow and lower your upper body toward the wall while keeping your core stable. Straighten your arm and return to the starting position. Perform the bending and extending of your arm for eight to 10 repetitions, then switch sides.
Exercise Ball Push-Up
The push-up helps strengthen your chest and shoulders. Use a 55 cm to 65 cm stability ball. Place the top of your feet on the stability ball and walk your upper body in front of the ball. Walk your hands out until your weight is evenly distributed between both hands and the tops of your feet. With your hands shoulder-width apart on the floor, bend your elbows and lower your upper body toward the ground. Hold the bottom position for two seconds, then extend the elbows and return to the starting position. Do as many repetitions as you desire.
Shoulder Stability Circle
The shoulder stability circle is an effective rehabilitation exercise. Place a lightweight medicine ball against the wall with an extended arm. Put all your weight on the medicine ball to keep it in place. The ball should be at shoulder height. Once the ball is in position on the wall, move it in circles in a clockwise motion. Make four to eight circles with the ball, then switch and perform the exercise using the other shoulder.
One-Arm Dumbbell Press
This exercise strengthens the chest, anterior deltoids and core muscles. Sit on a 55 cm to 65 cm stability ball with a dumbbell in one hand. Walk your feet out until your head and shoulders are supported by the stability ball. Your feet should be shoulder-width apart and your core lifted. The arm holding the dumbbell should be out to the side and straight with the palm toward the hips. Bend the elbow, bringing the dumbbell toward the shoulder. Stop the arm when it reaches 90 degrees, then press up toward the ceiling. Perform as may repetitions as desired, then switch and repeat with the other arm.
References
- "Strength Ball Training 2nd edition"; Lorne Goldenberg; Peter Twist; 2007
- Fitness Magazine:Our Top 8 Stability Ball Exercises
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