Swiss ball against wall abduction rotations

Stability & Strength

This is an instructional video to correctly demonstrate Swiss ball against wall abduction rotations

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your shoulders with attention the Rotator cuff
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Place a swiss ball on the wall to the side of you at about shoulder height
Place one hand on the ball and step sideways slightly as to lean onto the ball with your hand
Now slowly rotate your hand in a circular motion in one direction then the other
To make this harder then step further back and raise up onto your toes
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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