Ball moves that'll make your shoulders stronger and more flexible
What's the story
Shoulder flexibility and strength are essential for a healthy upper body. Ball exercises can be an effective way to improve both these aspects. They are simple, require little equipment, and can be done almost anywhere. By adding these exercises to your routine, you can improve your posture, reduce the risk of injury, and increase your overall shoulder mobility. Here are five ball exercises to improve shoulder flexibility and strength.
Tip 1
Shoulder circles with a stability ball
Shoulder circles with a stability ball work on the deltoids and upper back muscles. Start by sitting on a stability ball with feet flat on the ground. Roll your shoulders forward in a circular motion, gradually increasing the size of the circles. After ten repetitions, switch directions for another ten circles. This exercise improves shoulder mobility and warms up the muscles before a workout.
Tip 2
Wall ball toss for shoulder strength
The wall ball toss is a great exercise to build shoulder strength. Stand about two feet away from a wall, holding a small medicine ball at chest height. Throw the ball against the wall at shoulder level using an underhand motion, catching it as it rebounds back to you. Repeat this ten times per set, focusing on controlled movements to engage the shoulder muscles effectively.
Tip 3
Seated ball press for stability
The seated ball press works on the shoulders as well as core stability. Sit on a stability ball with feet hip-width apart and press the ball overhead with both hands, extending your arms fully without locking elbows. Lower it back to shoulder height slowly before repeating this movement 10 times per set. This exercise helps improve coordination between the upper body and core muscles.
Tip 4
Arm raises with an exercise ball
Arm raises with an exercise ball target the deltoids and trapezius muscles for improved flexibility and strength. Lie face down on an exercise mat with an exercise ball under your chest, arms extended forward, holding onto it firmly. Lift both arms simultaneously towards the ceiling level while keeping elbows slightly bent throughout each repetition cycle until completion of 10 reps per session.
Tip 5
Rotational twists using a medicine ball
Rotational twists using a medicine ball engage multiple muscle groups, including shoulders, back, and abs. Stand upright, holding a medicine ball at waist height. Rotate your torso side to side, keeping your hips facing forward. This movement, if done correctly, will help you build strength and flexibility in your shoulders, improving your overall upper body health.