1. Beginning With Balance
When beginning to do physio ball shoulder exercises, a simple balance exercise is a great place to begin. The prone balance exercise works your entire core while strengthening the shoulders and upper body. Begin on your knees with the physio ball in front of you. Intertwine your hands and press your forearms into the ball. Pick up your knees and straighten your legs, lifting onto your toes. Lift as high as you can, rolling the shoulders down and tightening the abs and buttocks so that your body is in a straight line. Hold for 30 to 60 seconds.
2. Moving On Up
From your balance position, you can easily move into physio ball push-ups, a great way to work the shoulders, upper back and chest. Allow your chest to come to the ball, leaving your legs straight behind you and then place your hands firmly on the ball at shoulder level. Inhale deeply and as you exhale, carefully push into the ball, lifting up into a push-up. Use slow, controlled motions, as the ball will be wiggling from side to side, lowering down as you inhale. Complete two to three sets of five to ten push-ups.
3. More Push-Ups Can't Hurt
If you simply can't get enough push-ups with a physio ball, try doing two to three sets of five to ten push-ups with your lower legs draped over the ball. To begin, rest on your abdomen and walk your arms forward until you can grip the ball with your ankles. You will quickly find that lifting your legs onto the ball changes the focus of the push-up, working deeply into the front of the shoulders. Make sure that your arms are directly below your shoulders and that your neck remains relaxed, looking towards the floor. When ready, walk your arms in, rolling the ball back to your abdomen and resting your knees on the floor.
4. Keep On Rolling
Physio ball roll ups are another great way to work the shoulders, helping to build stability and overall strength. Rest your abdomen on the physio ball and carefully walk your arms forward, rolling the ball down your body until it rests at your knees. With your arms directly below your shoulders, begin to lift your hips as the ball rolls further down your legs. Only go as far as is comfortable and then hold for one to two deep breaths before gently rolling back down. In the complete roll-up, the tops of your feet will rest on the ball while your hips lift directly above your shoulders, back in a straight line; however, it may take time and practice to get into the advanced position.
Member Comments