Exercise Ball & Shoulder Exercises

Strengthening and toning the shoulders while using an exercise ball improves muscular fitness, endurance, posture and body composition. Incorporating shoulder exercises into bi-weekly strength training sessions may make it easier to lift and carry items and participate in upper body exercise.

Exercise Ball Lift

This exercise warms up the shoulders, focuses on correct posture and uses the arm muscles. Stand up straight, bend your knees slightly and position your feet hip-width apart. Pick up the exercise ball, bend your elbows and relax your shoulders. Tuck your pelvis under and tighten your abdominal muscles. Position the ball directly in front of your face to complete the start position. Slowly lift the ball and extend your arms until almost completely straight up. Lower the ball to the start position.

Overhead Press

The overhead press on an exercise ball strengthens the shoulders, lower back and abs while improving balance. Hold a weight in each hand and sit on the middle of the exercise ball. Straighten your back, contract your abdominal muscles and lift your chin parallel to the floor. Lift your elbows to your sides, forming a straight line with your shoulders. Position your wrists over your elbows and straighten them. Slowly push the weights up and together, extending your arms overhead. Lower your elbows to the start position.

Exercise Ball Pushups

Exercise ball pushups strengthen the shoulders, chest and core region. Kneel behind an exercise ball and place your hands slightly wider than shoulder-width apart on the ball. Tighten your abdominal muscles, extend your legs behind you and lift onto your toes. Straighten your back and adjust your hips so that they form a straight line with your shoulders, back, knees and heels. Lower your chest toward the ball, bending your elbows. Stop before your chest touches the ball, straighten your arms and lift your chest to compete each pushup.

Exercise Ball Front Raises

Front raises with an exercise ball strengthen the shoulder muscles. Stand up straight, bend your knees slightly and hold the exercise ball with both hands. Rest the ball on top of your legs, straighten your back and contract your abdominal muscles. Relax your shoulders and bend your elbows slightly. Slowly lift the ball in front of your body, stopping when your shoulders are parallel to the ground. Lower your arms.