Pilates ball exercises for shoulders. target muscles: internal, and outer rear deltoid.
Scroll through the list with pilates ball exercises for the shoulders below:
Lie with your stomach on pilates bowl, back and legs in line (extended) hold the dumbbells down by your sides.
Lift the dumbbells straight up until your elbows are in 90 degree angle, and then turn them, slowly lower them down.
When you turn up then try to keep the angle in your elbows throughout the lift.
Lie chest down on a pilates ball with the chest.
Your feet should be shoulder-width distance stability. The knees can be on the ground, depending on comfort.
starting position: Hold a dumbbell in each hand with a neutral grip (palms against each other) rest dumbbells: on the floor directly under shoulders.
With elbows slightly bent and the roof, Raise the dumbbells to shoulder height and squeeze your shoulder blades together at the top of the movement.
Return to the initial position. Stay with dumbbells a few centimeters from the floor.
Remember to keep your head in a neutral position and the torso stable.
Sit up straight on a pilates ball.
starting position: have the dumbbells in line with your ears with the hand grip (palms forward).
Press the dumbbells up over your head Keep your wrists over the elbows and let your arms move parallel to the body all the time.
Return to the initial position.
Remember to keep back and head in a neutral position - hyperextension or excessive flexing can cause damage.
Makes 2 sets 12-15 cycles.