Ball Exercises

Exs 1
Ball roll on a wall. Keep the body in a neutral position like a plank and good scapula control please. a)roll up and down  b)circles or fig of 8's

Exs 2
One Arm Ball roll on a wall
same as exs 1 but with one arm only, focus on the control, watch out for scapula elevation and body rotation. 

Exs 3
Kneeling roll outs
similar to Exs 1 but don't move out as far, focus on control of the scapula and lumbar spine. a) roll outs and b) small circles or figure 8's
c) try the same 1 arm 

Exs 4
Side roll outs
body like a plank, allow a side roll but note the body stays like a plank. a) roll out, b)roll out in sections towards until you get to the front ie a 1/4 circle in stages.  

Exs 5
side sway
pelvis or thight's on the ball, tuck the pelvis and lift the knees (glut's switch on) arms out in a wide press up. now put the weight over to 1 arm slowly with control and body not rotating. repeat on the other side

Exs 6
ball control lift
lie on your back, knees bent. Scapula control and focus on the shoulder ball joint staying controlled. 
lif the ball all the way up and down. you will need to rotate the arm 1/2 way up.

Exs 7 
Walk outs
keep a plank and walk out, make sure you only go as far as you can control on the way back

Exs 8
neutral sit arm elevation
a)Sit in neutral, arms up and down against a band or weights for resistance focus on Scapula and trunk control. b)same but lift a leg

Exs 9
sitting eccentric roll outs
body in neutral, roll out to the side focus on letting the arm roll out but trunk stay controlled

Exs 10
sit on ball arm/leg lifts
Focus on a neutral pelvis and tall sitting. a) try to raise an arm and trunk stay in line. b) same but with a leg.

Exs 11
wall side roll
plank body position. roll out to the side allowing the arm to float up and release the lats

Exs 12
tricep dips
from a sitting position, hands on the ball and lift bottom off and forward. trice dips with control of scapula please