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Tip of the Month
Shoulder Press on Ball
Exercise Tip of the Month

Purpose:To improve core strength and balance reactions.

Target Area: Abdomen, arms, back, and legs.

Who Can Benefit From This Exercise:  Weight lifters, runners, cyclists, rugby players or anyone who would like to try a challenging exercise that works the majority of the muscles in the body.

Instruction: Sit on ball. Walk legs out away from ball so head and shoulders rest on ball and body is in a bridge position. Maintain a nuetral spine by pulling naval toward spine. Bend elbows as shown. Press hands up toward ceiling. Return to starting position.
Repeat: 5 - 12 times, 2 - 3 sets
Frequency: 2 - 4 times per week
Variation: Perform exercise with light free weights. (Always use a burst resistant ball if you perform weight lifting exercises on a ball).

Hints:

  • It will be difficult to perform this exercise if you have tight hip flexors (front of hips) or tight quadriceps (front of thighs).

  • Nuetral Spine: A position where the back is not arched or flat, it is somewhere in between.

    • This tip of the month exercise was taken from Therapeutic Exercises Using the Swiss Ball.

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