Stability Ball Y Raise

A shoulder and upper back exercise performed while lying on a stability ball where you raise your arms overhead in a Y position to strengthen shoulder stabilizers.

Instructions

1. Lie prone on a stability ball with your chest supported and feet on the floor.
2. Let your arms hang naturally with a slight bend in the elbows.
3. Engage your shoulder and back muscles, then raise both arms upward at a 45-degree angle from your body.
4. Arms should form a Y shape at the top of the movement.
5. Squeeze your shoulder blades together briefly at the top.
6. Lower your arms back down in a controlled manner.
7. Repeat for the desired number of repetitions.

Tips

• This movement targets the anterior shoulders and upper back muscles.
• Maintain a slight bend in your elbows throughout to protect your shoulder joints.
• Move slowly and deliberately for maximum muscle engagement.
• The unstable ball surface requires constant core stabilization.
• For added difficulty, hold light dumbbells or increase the tempo slightly.