This exercise strengthens the rotator cuff. I bet many of you can’t name the four muscles that make up the rotator cuff ;). I’ll give the answer at the bottom of this article.
Coaching Tips:
- Elevate a ball on a wall so it’s about chest height.
- Fully extend your arm, and place one hand on the ball.
- Your body should be in a straight line from your head to knees.
- While keeping your arm fully extended, and hand about chest height, perform circles with the ball. You can do them in any direction.
- The entire time, press your body away from the ball and protract your shoulder blade (move your shoulder blade away from the spine, around the ribcage, and away from the opposite hip).
- For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.
- For the duration of the exercise, your body should remain in a straight line from your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
And if you didn’t know, the four muscles that make up the rotator cuff are the supraspinatus, infraspinatus, subscapularis, and teres minor.
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