How to Do a Stability Ball Shoulder Roll

Stability ball shoulder roll exercises target the upper and lower abdominal muscles as well as the shoulders. Shoulder rolls are also an effective exercise to strength the core muscle groups of the body. A strong core helps to prevent injury during sports and improves balance and posture. Stability ball exercises are an extremely effective way to quickly strengthen the core muscle groups of the body (abdomen, lower back, hips and pelvis).Shoulder roll exercises are one of hundreds of exercises that you can do on a stability ball. The challenge in this exercise comes from balancing the weight of your body on the stability ball as you roll the ball in a controlled motion. Your movements stimulate a variety of muscles as your body tries to keep balanced on the stability ball. The act of your body continually balancing on the ball tones and builds muscles.

Difficulty: Moderately Challenging

Instructions

1. Kneel on the floor or on an exercise mat with the stability ball placed in front of you.

2. Lean forward and place your elbows on the stability ball, shoulder width apart. Place your hands palm to palm.

3. Lift yourself onto your toes in a traditional push-up position. Your back should be straight, shoulders aligned, and your head should not be lifted but rather aligned with your spine. Your weight should be balanced on your toes and elbows.

4. “Draw” small circles on the ball by slowly rotating your elbows clockwise. Keep your back in alignment and don’t arch your back. Your straight plank position is important since it places emphasis on the abdominal muscles and alleviates back pain. Keep your hips in a stationary position. You should be moving your arms only above the elbow in a rotating motion.

5. Rotate for 10 circles clockwise and switch to the other direction. As your core becomes stronger, move your elbows apart to make this exercise more challenging while keeping your hands together.

Tips & Warnings

• Stretching and doing light cardio before any exercise helps prevent injury and prepares the body for exercise. Always prepare properly before performing any exercise.
• It’s important that you use the correct-size stability ball to prevent injury. Stability balls are sized by height (clearly marked on packaging). As a general rule, you should be able to sit on your stability ball with your full weight and have your thighs form a 90-degree angle.

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