Exos | Formerly Core Performance

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Core Knowledge


T’s - with Arms Bent (Stability Ball)

Starting Position

  • Lie face-down over a stability ball with your chest off the ball and your legs straight.
  • Bend your arms 90 degrees with your elbows resting on the ball.


  • Keeping your arms bent at this angle, initiate the movement by gliding your shoulder blades back and down, then rotate your arms outward until the backs of your hands face the ceiling.
  • When your arms are high and your shoulder blades are pressed together, 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, Upper Back, Physioball, Shoulder Pain, Prehab