Roll Ball Infraspinatus (VERSION 2)

The Roll Ball Infraspinatus (Version 2) is an excellent exercise for targeting and strengthening the infraspinatus muscle, which is located in the rotator cuff of the shoulder. This exercise helps to stabilize and support the shoulder joint, resulting in improved shoulder mobility and reduced risk of injuries. The Roll Ball Infraspinatus (Version 2) exercise specifically targets the infraspinatus muscle, which is responsible for external rotation of the shoulder. By incorporating this exercise into your routine, you can help to correct any muscle imbalances in the shoulder region and promote a healthier, more functional upper body. To perform the Roll Ball Infraspinatus (Version 2), you will need an exercise ball and a stable surface. Begin by sitting on the floor with your legs extended in front of you and your back against the wall. Place the exercise ball between your back and the wall, positioning it against the area just below your shoulder blades. Gently lean back onto the ball, applying pressure on the infraspinatus muscle. Slowly roll the ball up and down the wall, using your body weight to increase the pressure on the targeted muscle. Be sure to maintain proper form and control throughout the movement. Incorporate the Roll Ball Infraspinatus (Version 2) into your regular workout routine to strengthen and stabilize the shoulder joint. As with any exercise, start with lighter resistance and gradually increase as your strength improves. Remember to focus on proper form and control to maximize the effectiveness of this exercise.

Instructions

• Start in a kneeling position, with your knees hip-width apart and your toes pointing behind you.
• Place a small exercise ball on the floor in front of you, about arm's length away.
• Reach forward with one arm and place your hand on top of the exercise ball, keeping your elbow slightly bent.
• Slowly roll the ball away from you, using your hand and forearm to control the movement.
• Feel the contraction in your infraspinatus muscle as you roll the ball out.
• Pause for a moment when the ball is fully extended and your arm is straight.
• Engage your core muscles to stabilize your body and prevent excessive movement.
• Slowly roll the ball back towards you, using your forearm and hand to control the movement.
• Continue rolling the ball in and out for the desired number of repetitions.
• Repeat the exercise with the other arm.

Tips & Tricks

• Maintain proper form throughout the exercise.
• Incorporate a full range of motion to engage the targeted muscles effectively.
• Focus on engaging and activating your infraspinatus muscles while performing the exercise.
• Control the movement of the ball to avoid any jerking or sudden movements.
• Ensure that you are using an appropriate weight or resistance for your fitness level.
• Warm up before starting the exercise to prepare your muscles and joints.
• Don't forget to breathe properly during the movement.
• Listen to your body and avoid pushing yourself too hard, especially if you feel pain or discomfort.
• Consider seeking guidance from a certified fitness trainer to ensure you are performing the exercise correctly.
• Pair this exercise with other shoulder-strengthening exercises for a well-rounded workout.