Stability Ball T Raise

A shoulder stability exercise performed while lying on a stability ball where you raise your arms out to the sides in a T position, targeting the shoulder muscles and upper back.

Instructions

1. Lie prone on a stability ball with your chest supported, feet on the floor for stability.
2. Let your arms hang down naturally toward the floor.
3. Engage your core and shoulder muscles, then raise both arms out to the sides to shoulder height.
4. Keep your elbows slightly bent throughout the movement.
5. Squeeze your shoulder blades together at the top of the movement.
6. Lower your arms back down in a controlled manner.
7. Repeat for the desired number of repetitions.

Tips

• This movement emphasizes the rear deltoids and helps improve shoulder stability.
• The unstable surface of the ball engages your core stabilizers throughout.
• Keep a slight bend in your elbows to protect your shoulder joints.
• Move slowly and deliberately to maximize muscle activation.
• For added difficulty, hold light dumbbells or increase the tempo of the movement.