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Roll Ball Infraspinatus

Roll Ball Infraspinatus

The "Roll Ball Infraspinatus" exercise is a targeted shoulder exercise that focuses on strengthening the infraspinatus muscle. The infraspinatus is one of the four muscles that make up the rotator cuff group in the shoulder. It plays a crucial role in stabilizing the shoulder joint and assisting with outward rotation of the arm. To perform the "Roll Ball Infraspinatus" exercise, you will need an exercise ball and a flat surface. Begin by lying face down on the exercise ball with your legs extended straight and toes touching the ground for stability. Place your hands palm-down on the ground, shoulder-width apart, with your fingers pointing forward. From this starting position, engage your core muscles and keep your spine aligned. Keep your elbows slightly bent and raise your arms out to the sides, away from your body. This movement should resemble the shape of a "T". As you lift your arms, focus on squeezing your shoulder blades together and contracting the infraspinatus muscles. Remember to perform this exercise with control and avoid using momentum or swinging your body. It is important to use a weight or resistance that challenges your muscles without compromising proper form. As always, consult with a fitness professional or trainer before attempting any new exercises to ensure proper technique and avoid injury. Incorporating the "Roll Ball Infraspinatus" exercise into your shoulder workout routine can help strengthen the rotator cuff muscles and improve shoulder stability. This exercise is especially beneficial for athletes or individuals involved in sports or activities that require frequent shoulder movements, such as throwing, swimming, or racquet sports. By targeting the infraspinatus specifically, you can enhance the overall function and mobility of your shoulders, reducing the risk of injury and improving your athletic performance.


  • Start by lying on your back on a flat surface, such as a workout mat.
  • Hold a stability ball with both hands and extend your arms straight up towards the ceiling.
  • Place the stability ball on your chest, keeping your elbows slightly bent.
  • Engage your core muscles by drawing your belly button towards your spine.
  • Keeping your feet flat on the ground, slowly roll the stability ball towards your right shoulder while maintaining control of the movement.
  • Pause for a moment at the end of the range of motion, feeling a stretch in your right shoulder.
  • Roll the stability ball back towards the center, then repeat the movement towards your left shoulder.
  • Continue rolling the ball from side to side for the desired number of repetitions.
  • Remember to breathe evenly throughout the exercise and maintain proper form.
  • Once you have completed the recommended number of repetitions, slowly lower the stability ball back to your chest.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the exercise.
  • Start with a lighter weight and gradually increase the resistance as you get stronger.
  • Engage your core muscles to maintain stability and prevent injury.
  • Don't rush the movement; perform the exercise in a slow and controlled manner.
  • Inhale during the eccentric phase (lowering the ball) and exhale during the concentric phase (rolling the ball up).
  • Ensure your shoulder blades are retracted and stable throughout the exercise.
  • Listen to your body and stop if you feel any pain or discomfort.
  • Avoid excessive tension in your neck and shoulders; maintain a relaxed posture.
  • Warm up your shoulder and rotator cuff muscles before attempting this exercise.
  • Include this exercise as part of a well-rounded shoulder workout for balanced muscle development.

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