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Exercise Ball Anteflexion Shoulders

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Exercise Profile

Primary muscles:

Shoulders, Lower Back

Secondary muscles:

Upper Back

Equipment:

Exercise Ball

Difficulty:

Intermediate

Exercise Ball Anteflexion Shoulders Overview

The exercise ball anteflexion shoulders workout is a great way to target the shoulders and lower back.

The exercise ball provides an unstable surface, forcing the shoulders and lower back to work harder to maintain balance.

By using the exercise ball, you can effectively engage the targeted muscles without overstressing auxiliary muscles.

This workout is ideal for improving shoulder and lower back strength and stability.

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Exercise Ball Anteflexion Shoulders Instructions

  1. Place the exercise ball on the floor and kneel down in front of it.
  2. Position your hands on the exercise ball, slightly wider than shoulder-width apart.
  3. Walk your hands forward, allowing your body to come into a plank position with your feet on the exercise ball.
  4. Engage your core and keep your body in a straight line from head to toe.
  5. Slowly bend your elbows and lower your upper body towards the exercise ball, maintaining control and stability.
  6. Pause briefly when your shoulders are at a 90-degree angle, then push through your hands to straighten your arms and return to the starting position.
  7. Repeat the bending and straightening motion for the desired number of repetitions.

Exercise Ball Anteflexion Shoulders Tips

  1. Position yourself on the exercise ball by sitting upright with your feet planted firmly on the ground, hip-width apart, and your knees at a 90-degree angle. This stable base will provide a solid foundation for the exercise.
  2. Engage your core muscles by drawing your navel towards your spine. This will help stabilize your lower back and prevent any unnecessary strain or discomfort during the exercise.
  3. Extend your arms forward, keeping them parallel to the ground. Imagine reaching towards an imaginary object in front of you, activating your shoulder muscles and promoting proper alignment.
  4. As you inhale, slowly lift your arms overhead, maintaining a slight bend in your elbows. Focus on the sensation of your shoulder blades sliding down and together, creating a stable and engaged upper back.
  5. Exhale as you bring your arms back down to the starting position, maintaining control and stability throughout the movement. Visualize your shoulder muscles working hard, building strength and endurance with each repetition.

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