How to Do a Physio Ball Shoulder Exercise

Physio balls, also known as Swiss balls or exercise balls, are most commonly used in physical therapy. However, they can also be used in part of your regular fitness routine. Physio balls are flexible and unstable, forcing your body to work a bit harder to keep your balance, engaging the muscles of your core. The physio ball shoulder exercise will strengthen the muscles of your upper body while working your core.

Instructions

Difficulty: Easy

Things You’ll Need:

• Soft carpeting or yoga or exercise mat
• Physio ball

1. Lay on your back on a soft surface, such as soft carpeting or a yoga or exercise mat. Bend your knees so that your feet are flat on the floor and with the physio ball between your hands, rest the ball on your knees.
2. Breath deeply and tighten your abdominal muscles. On the exhale, lift the ball slowly and smoothly until it touches the floor behind your head. On your inhale, lift the ball again and return to your beginning position.
3. Keep your arms straight with your elbows just slightly bent and make sure that you do not hold tension in your neck as you complete the lifts. Breath slow and deep, extending above your head on the exhale and coming back to center on the inhale.
4. Repeat the physio ball shoulder exercise for 15 to 30 repetitions. You can take breaks between reps if you feel uncomfortable at any time.

Tips & Warnings

• While the physio ball shoulder extension is a gentle exercise, you should consult your doctor or physical therapist if you have concerns or feel pain or discomfort during exercise.