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FITBALL STRENGTHENING EXERCISES
CHEST, ARM AND SHOULDERS
Exercising on a fitball will correct and improve your posture, flexibility and core body strength. Fitballs are an ideal piece of equipment for any rehabilitation exercises performed for injuries. The fitball is an unstable base, thus encouraging you to exercise with correct posture and good control. Working on a fitball has many physical benefits: The ball works the deep abdominal and back muscles, thus strengthening the spine The ball enables an exerciser to use variety in their programs The ball produces flexibility of joints. (Light weight 2-7.5kg unless otherwise specified.)
DISCLAIMER Before participating in any exercise program, you should seek medical or health advice from your doctor or exercise physiologist. When undertaking an exercise program with fitballs, please read the information provided carefully on “Back and Abdominal Stability exercises” and “Fitball Strengthening exercises.” If you experience any discomfort whilst exercising, you should cease the program immediately to obtain advice from your physician. Discomfort effects are: hard to breath, racing heart rate, pain in the chest, you are injured, you feel sick, you feel pain, you are dizzy. The information provided by CORP Health has been prepared with duty of care by qualified professionals to meet the needs of healthy individuals without existing problems. CORP Health and CFA accepts no responsibility for any injury, loss or damage suffered as a result of information provided on this exercise poster.
CHEST, ARM AND SHOULDERS - 1
CHEST PRESS
Roll out onto the ball with both the head and neck supported Knees should be at 90 degree angles with feet shoulder width apart Hold hand weights in each hand and place just above chest Extend the arms out towards the ceiling, with your weights, keeping the elbows slightly bent Lower and press 15-20 reps x 2 sets. Light Weights
DIPS
Sit on the ball Place your hands on the ball besides your hips Fingers must point forwards Step forward with both feet Feet should be shoulder width apart Take your bottom off the ball and keep your back straight Keep your hips directly under your shoulders Bend your elbows, lowering your body downwards Avoid this exercise if you have shoulder injuries 10 reps x 2 sets
CHEST, ARM AND SHOULDERS - 2
SHOULDER PRESS
Sit on the ball and place hand weights in each hand Hold your weights above your shoulders at ear height Press the weights up towards the ceiling, making sure elbows are slightly bent Lower slowly by bringing the elbows slightly backwards and drawing the shoulder blades together Do not tense the neck muscles, use lighter weights if necessary Avoid this exercise if you have shoulder injuries 10-15 reps x 2 sets. Light Weights
FLYES
Roll out onto the ball with both head and neck supported Knees should be at 90 degree angles with feet shoulder width apart Hold hand weights in each hand with palms facing each other Lower your arms out to the side of the body, keeping elbows slightly bent Then raise the weights back to starting position 15-20 reps x 2 sets. Light Weights
CHEST, ARM AND SHOULDERS - 3
WALL PUSH UP
Place the ball against a firm wall, not a doorway, at approximately chest height Place your hands shoulder width apart and at shoulder height against the ball Step two feet back from the ball, so as your body is on a slight angle The spine should still be in a straight line Bend your elbows outwards and push away from the ball and lower back to the ball. 20 reps x 2 sets
LATERAL ARM RAISES
Sit on the ball and hold hand weights in each hand Place your elbows to your sides Raise your arms sideways until your forearms are horizontal and level with your shoulders Do not raise your hand weights any higher than your elbows Avoid tensing muscles in the neck Use lighter weights if necessary Avoid this exercise if you have shoulder injuries 10-15 reps x 2 sets. Light Weights
CHEST, ARM AND SHOULDERS - 4
PULLOVERS
Roll out onto the ball with head and neck supported Tighten your stomach and buttock muscles (pull belly button in and upward) The body should be in a straight alignment with knees bent Feet shoulder width apart Hold one hand weight in both hands and position the arms behind the head Press up to the ceiling with elbows lightly bent, stop at chest 20 reps x 2 sets. Light Weights
SEATED TRICEP PRESS
Sit on the ball, back and stomach muscles pulled in tight (pull belly button in and upward) Hold a hand weight in both your hands Keep your elbows tucked in close to your head Put the weight over the head keeping your elbows slightly bent return to starting position slowly Avoid this exercise if you have any neck or shoulder injuries 15 reps x 2 sets. Light Weights
CHEST, ARM AND SHOULDERS - 5
PUSH UPS
Roll over the ball For beginners hips rest on top of the ball - for advanced exercisers, the legs rest on top of the ball Both feet off the floor Hands on the floor in front of the body, shoulder width apart When performing the push up, keep the legs straight Bend your elbows out to the sides and press down towards the floor, then back to starting position Make sure your elbows are always slightly bent Keep your back in straight alignment by tightening your stomach muscles This exercise is not suitable for people with neck or lower back injuries. Refer to “Wall Push Up” 20 reps x 2 sets