Exos | Formerly Core Performance

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Core Knowledge


W's (Stability Ball)

Starting Position

  • Lie face-down over the top of a Stability Ball so that your back is flat and your chest is off the ball and bend your elbows to 90 degrees.


  • Keeping your thumbs up, glide your shoulder blades back and down and then lift your arms to the side so your arms form the letter “W.”
  • Return to the starting position and repeat for the prescribed number of repetitions.

Coaching Keys

  • Initiate the movement with your shoulder blades, not your arms.

You Should Feel It

  • Working your shoulders and upper back.

Tags: Shoulder, Upper Back, Physioball, Injury Prevention, Shoulder Pain, Prehab