BAC Training Tip - Shoulder Press on Ball

Purpose: To improve core strength and balance reactions.

Target Area: Abdomen, arms, back, and legs.

Who Can Benefit From This Exercise: Weight lifters, runners, cyclists, rugby players or anyone who would like to try a challenging exercise that works the majority of the muscles in the body.

Instruction: Sit on ball. Walk legs out away from ball so head and shoulders rest on ball and body is in a bridge position. Maintain a neutral spine by pulling belly button toward spine. Bend elbows as shown. Press hands up toward ceiling. Return to starting position.

Repeat: 5 - 12 times, 2 - 3 sets

Frequency: 2 - 4 times per week

Variation: Perform exercise with light free weights. (Always use a burst resistant ball if you perform weight lifting exercises on a ball.)

Hints: It will be difficult to perform this exercise if you have tight hip flexors (front of hips) or tight quadriceps (front of thighs).

Neutral Spine: A position where the back is not arched or flat, it is somewhere in between.