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Shoulders - Fitball

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The following exercise incorporate an exercise ball or swiss ball and target the shoulder muscles. Use the quick links below to access the desired exercise:

Exercise

 Part of the body worked Difficulty level (out of 10) 
 Shoulder Press This exercise works the side and rear shoulders Scale 5   5/10
 Frontal Raise This exercise works the front of the shoulders scale 4  4/10
 Lateral Raise This exercise works the main shoulder muscle Scale 5   5/10
 Rear Delt This exercise work the rear shoulders Scale 6  6/10
 Ball Shoulder rotation This exercise works the deltoids scale 4  4/10

Shoulder Press Ball

                                                          
Primary Muscles:
 
Deltoids,   Triceps 

shoulder press muscles

Secondary Muscles: 
Trapezius 

Level of Difficulty: (5/10)   

Scale 5

 Repetitions: 10-15 Reps - General toning
 
  
 Instructions   
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet should be shoulder width apart.  
  • Hold a couple of dumbbells in each hand and raise your arms until your elbows lie just beneath your shoulders. 
  • When ready, gently raise the hands above the head until you arms are straight (but do not lock the elbow joint). 
  • Gently lower the arms as you return to the starting position with your elbow just beneath your shoulders.  
Teaching Points  
  • Breath out as your raise your arms and breath in as you lower.   
  • Be careful not to arch your lower back and keep it well supported.  
  • Keep shoulders even and ensure both arms move at the same controlled pace, avoid letting your dominant arm move more quickly  
  • Exercise should be slow and controlled, resist the urge to speed the repetition up as your muscles begin to fatigue. 
  • Keep back straight, don't lean back.     
 Adaptations  
  • Widen your stance 
  • Decrease range of movement 
 Progressions   
  • Bring your feet closer together 
  • Take one leg off the ball 
  • Increase weight 
  • Decrease repetition speed 

Frontal Raise Ball 

                                                                                    
Primary Muscles:
Deltoid Anterior

front raise muscles

Secondary Muscles: 
Pectoralis Major,  Deltoid, Trapezius, Serratus Pectoralis Major

Level of Difficulty: (4/10)  

scale 4

 Repetitions: 10-15 Reps - General toning
 
  
 Instructions   
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight.  
  • The feet should be shoulder width apart.  
  • Hold a couple of dumbbells in each hand down by your side.  
  • When ready, raise your arms out in front until your hands come level with your shoulders.  
  • Gently lower the arms as you return to the starting position with your arms by your sides   
Teaching Points    
  • Breath out as your raise your arms and breath in as you lower.   
  • Exercise should be slow and controlled, resist the urge to speed the repetition up as your muscles begin to fatigue   
  • Do not rock your body, lean forwards or lean back when performing the exercise. 
  • Keep back straight, don't lean back. 

 

  Adaptations 

  • Widen your stance 
  • Decrease range of movement  
 Progressions   
  • Bring your feet closer together 
  • Take one leg off the ball 
  • Increase weight 
  • Decrease repetition speed 

DB Lateral Raise Ball 

                                                            
Primary Muscles:
 
Deltoids

front raise muscles 

Secondary Muscles: 
Deltoid Anterior, Supraspinatus, Trapezius, Serratus Anterior, Inferior Digitations   

  Difficulty Level: (5/10) 

Scale 5

 Repetitions: 10-15 Reps - General toning
 
 
 Instructions   
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight.   
  • The feet should be shoulder width apart.
  • Hold a couple of dumbbells in each hand and raise your arms until your elbows lie just beneath your shoulders. 
  • When ready, gently raise your arms out to the side until your hands come level with your shoulders. 
  • Lower the arms back to the starting position  
 Teaching Points  
  • Breath out as your raise your arms and breath in as you lower.  
  • Be careful not to arch your lower back and keep it well supported. 
  • Keep shoulders even and ensure both arms move at the same controlled pace, avoid letting your dominant arm move more quickly 
  • Exercise should be slow and controlled, resist the urge to speed the repetition up as your muscles begin to fatigue.  
  • Keep back straight, don't lean back. 

 

 Adaptations   
  • Widen your stance 
  • Decrease range of movement    
  • Decrease the weight  
 Progressions   
  • Bring your feet closer together 
  • Take one leg off the ball 
  • Increase weight 
  • Decrease repetition speed 

 


Rear Deltoid Ball 

                                                                                                                               
Primary Muscles:
 
Rear Deltoids

 

Secondary Muscles: 
Upper Back, Triceps, Biceps

  Difficulty Level: (5/10) 

Scale 5

 Repetitions: 1 0-15 Reps - General toning
 
 
 Instructions   
  • Lie prone with your belly against the fitball 
  • Keep the back and legs extended and hold dumbbells down to your sides, elbows at 90 degree angles.  
  • Keeping the angles in your elbows still raise your ebows up until your upper arms are parallel to the floor and 
  • Momentarily pause and then slowly lower them back down to the starting position 
 Teaching Points  
  • Exhale while raising the arms and Inhale as you lower 
  • Try and squeeze the upper back at the top of the movement 
  • Keep the core muscles engaged 
  • Keep the head inlign with the spine

                                                  
     

 Adaptations

  • Decrease the weight 

 

 Progressions 

  • Bring your feet closer together 
  • Use a heavier weight 

Frontal Raise side on 

                                                             
Primary Muscles:
Deltoid Anterior

front raise muscles

Secondary Muscles: 
Pectoralis Major,  Deltoid, Trapezius, Serratus Pectoralis Major

Level of Difficulty: (4/10)  

scale 4

 Repetitions: 10-15 Reps - General toning
 
  
 Instructions   
  • Lie prone with your belly against the exercise ball, back and legs extended 
  • Hold dumbbells the dumbbells out to your sides with your elbows at 90 degree angles. 
  • Keeping the angles in your elbows still throughout, roll the dumbbells up until your forearms are parallel to the floor. 
  • Momentarily pause and then return to the starting position 
Teaching Points    
  • Breath out as you raise the dumbbells and breath in as you lower 
  • Keep the body still 
  • Engage core muscles through out 

  Adaptations 

  • Decrease the weight 
 Progressions   
  • Bring your feet closer together 
  • Use a heavier weight 

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