Exos | Formerly Core Performance

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Core Knowledge


L’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.
  • Your arms should hang straight down in front of you.


  • Initiate the movement by gliding your shoulder blades back and down, then lift your elbows toward the ceiling.
  • When your elbows are bent 90 degrees, rotate your hands up until the backs of your hands face the ceiling.
  • Reverse this pattern back 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, Physioball, Injury Prevention, Shoulder Pain, Prehab