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Stability Ball -- Resisted Lateral Raises in Prone

  • Lie face down with ball under stomach, weights in hand
  • Raise arms out to side off of surface to shoulder height, palms facing down
  • Squeeze shoulder blades together toward top
  • No Resistance
Sets: 3
Reps: 10
Sessions: 1 Everyday
Resistance: None
Hold Time: 5s

Stability Ball -- Prone Rows

  • Place stability ball under your waist, legs extended to floor with feet a little wider than shoulder width apart
  • Extend upper spine and head
  • Place weights in hand with arms extended to floor just in front of the ball
  • Pull weights up toward shoulders, squeezing shoulder blades
  • No Resistance
Sets: 3
Reps: 10
Sessions: 1 Everyday
Resistance: None
Hold Time: 5s

Stability Ball -- Opposite Arm Lifts in Prone (weights)

  • Lie face down over ball (ball under stomach)
  • Raise one arm out in front of you to shoulder height, while simultaneously raising opposite arm up to side towards hip
  • Keep spine straight throughout exercise
  • No Resistance
Sets: 3
Reps: 10
Sessions: 1 Everyday
Resistance: None
Hold Time: 5s