Exercise Ball Alternating Arm Ups

Setup

1. 01Lie face down with your stomach and hips centered on the ball.
2. 02Extend both legs behind you with toes on the floor for balance.
3. 03Let both arms hang toward the floor with thumbs pointing up.
4. 04Set a long neutral spine from head to heels.

Execution

1. 01Raise one arm forward and up until it is roughly in line with the torso.
2. 02Hold the top position for a second without twisting the trunk.
3. 03Lower the arm under control back toward the floor.
4. 04Repeat with the opposite arm, alternating sides evenly.

Checkpoints

• -Hips stay pressed into the ball with no rocking side to side.
• -The raising arm stays close to the ear at the top.
• -Neck stays neutral with eyes on the floor.
• -Both feet keep light contact with the floor throughout.

Common mistakes

• -Rotating the torso to lift the arm higher.
• -Whipping the arm up with momentum.
• -Hyperextending the lower back at the top.
• -Letting the ball drift as fatigue sets in.