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How to Do a Shoulder Stabilization with a Stability Ball

Learn how to do a stability ball shoulder stabilization from personal trainer Max Tapper in this home back workout for men video from Howcast.


Hi guys, this is Max Tapper again for Howcast. And what I'm going to show you guys to do today is shoulder stabilization exercises with the medicine ball. Alright? Now basically, what that's going to do is strengthen a lot of these little rotator muscles inside our shoulder which people damage so often.

Now, this is exactly what it's going to look like. The ball is going to go against the wall, and we're going to make circles with our arms straight out putting the stress on our rotator cuff. Now, we're going to move the ball to different positions on the wall basically to get a different effect in each one of these little rotator muscles. Okay?

So let me show you how this is going to work. The first one we're going to have the ball straight ahead of us. Now, we're going to have our arms straight and lean forward a little bit into the ball. That way we're putting some pressure and we're using our shoulders to withstand our body weight. All we're going to do is make small circles.

Now, that's one version. The second version now.. Now, that's one version. The second version what we're going to do is bring the ball closer to the midline of our body. So now it's going to be across me and I'm still going to lean on it and make circles. Alright?

Now, we're going to do this same thing out to the side a little bit. We're going to roll the ball outside the midline of my body. Now we're here. More circles as well. And we're going to repeat that same thing above and below.

Now, that is making circles, shoulder stabilization. The next one we're going to go through is going to be straight up and down. Same positioning as we did with our circles. Leaning into the ball, shoulders stabilized, up, down. Up, down. Up, down.

Now guys, this is an excellent exercise for those that need to strengthen their rotator and get a little more work in those small muscles from pain or some type of injury you may have had in the past. This is the type of exercise that I would do very often per week. Never do them before your exercise. Always do them after you've done your major movement, whether it's chest press, seated row, or pull up. Always do them after. If you do them first you'll tire out your rotators and they won't be able to stabilize and withstand all the weight that you're going to be putting on it. Alright?

So done after, done often, you're going to have a lot stronger shoulders.

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