Ball Stabilization - Seated Alternate Arm Raise

Professional Rationale
A good beginner ball stabilization exercise. Weights can be added for increased challenge to the core.

Client Rationale
Exercises that are completed on ball provide a less stable environment for your 'core' and help to work the muscles of your trunk much harder than if you were lying on the floor, on all fours, or sitting in a chair. You must maintain a stable trunk with all exercises on the ball and minimize any movement of your trunk on the ball. This exercise challenges your stability further by lifting a foot off the ground as this decreases your base of support and also teaches your body how to stabilize your trunk while doing something different with your arms.



Instructions

• Sit on the ball with hips and knees at 90 degrees and feet planted firmly on the floor.
• Raise one arm up without losing your balance on the ball or leaning backwards.
• Return to start position and repeat to opposite side.
• Do not tip sideways on the ball or lose your balance.

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