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Medicine Ball "1-Hand" Push Up

Medicine ball (hard rubber fitness balls made for throwing and catching) push ups are an excellent way to increase the functional strength and stability in your shoulders.  Start easy, limit load and Range of Motion,  then increase as safe.  If you don't have a "medicine ball" then simply use a properly inflated basketball, soccer ball, or even a football.

1-Hand Med Ball Push Up: Up Position
One Hand: Up Position

1-Hand Med Ball Push Up: Down Position
One Hand: Down Position

  1. Place ball outside of shoulder with hand on top.

  2. Set other hand out and feet shoulder width.

  3. Keep hips flat and square.

  4. Pull navel to spine then brace core muscles.

  5. Lower chest towards ball.

Exercise Figure Tips: Do not allow hips and core to sag or stick butt up! Keep straight body line from heels to head.  Limit depth as needed so you don't stress the shoulder that is over ball.

Exercise Figure Med Ball 2-Hands Push Up

*Note: These exercises are intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 2-23-04)

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