9 Stability Ball Exercises for Shoulder Mobility | Mobillity Training ft. Billy Edelen
Channel: moBILLity - Billy Edelen
Date: 2018-08-30

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FOUNDATIONAL EXERCISES FOR COMPETITIVE ATHLETES AND SUSTAINED TRAINING
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Universal Cues
Seek to keep a bridged position
Feet firmly planted pushing away from
Focus on big toe and other toes pushing into ground 
Same goes for as all corners of feet
Don't shorten musculature on bottom of foot 
Instead have an eccentric lengthening
Knees driving out stacked over ankles, helping adductors open and strengthen simultaneously
Engaged buttocks
This allows for the hip extension we seek 
This contributes to power and strength in all sport
Rib cage locked down
Engage as if being able to take a punch
Shoulders away and down from ears

Overhead reach
Start with hands and weights near shoulders with elbows tucked into sides
Knees bent in bridge position
Simultaneously push feet into ground
Extending body as you reach hands over head
Slow and controlled return to start position

Hip switch
Universal starting position with weights overhead 
Twist hips to left
Do this by bringing weight through your right big toe and your left pinky toe
Switch hips again by doing the same toe motion
Bringing weight through left big tote and right pinky toe
Weight should stay on your toe box the entire time

Shoulder circles
Focusing on universal cues 
Especially keeping shoulders locked down
Start slow and circle your shoulder in a controlled fashion
Straight elbows
Focus on keeping lower shoulder and serratus (muscle underneath armpit near ribcage) and lat engaged
Opposite arm is extended overhead
Switch direction

Pulse
Arms straight overhead
Pulse them up and down
Be sure to keep shoulders locked

Sword pulls
Reaching towards opposing pocket with straight arm
Pull arm back towards straightened overhead position
Will create a light arcing motion
Feel the engagement of serratus and lat
Switch directions and do opposite side

Chest Flys
Cross arms over chest in alternating fashion
Focus on going across lower chest closer to solar plexus
Switch arm on top on each rep
Again  shoulders relaxed and away from ears

Heel to toe
Athletic crouch with arms overhead
Straighten legs by pushing into ground
As you do this arc arms towards hips
Straight elbows!
Bend knees by pulling your heels into ground
Arch arms overhead simultaneously

Snow Angel Arcs
Starting with arms overhead
Make light circling motions of shoulder joint as you move your arms from overhead to your sides as if making a snow angel
Keep elbows straight
Bring arms back from hips to overhead
Slow and controlled

Shoulder reaches
No longer in universal starting position
Seated on ball
Arms straight ahead athletic crouch
Push away with feet straightening legs while rotating arms behind back
Repeat opposite

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