CORE: "Stability Ball Shoulder Retraction"
(30-30-30 Matrix Exercise #3)

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Split feet WIDE for a good base of support.

Pull back HIGH for maximum benefit!

Stay SQUARE to ball!

1. Get on ball face down with center of gravity shifted slightly back towards feet.

2. Split feet wide for good base of support.  *(Note: Starting position for the Shoulder Retraction is the same as the SB Back Chop and Back Fly).

3. Bring arms in front of chest in "crisscross" position as you fold slightly over the front of the ball.

4. Both forearms should be in front of ball and directly under your neck and chin area.  Pull elbows out and up to sides as you "retract" (or pull in) your shoulder blades.  Make sure to keep arms SQUARE or perpendicular to body!  Do NOT allow elbows to pull back as you lift!  Keep arms squared off with a good high lift so you get the front-side shoulder stretch along with the back-side shoulder strength component.  One of the primary benefits to this exercise is stretching out the front side of your shoulders on each rep.

5. Repeat with alternating crisscross starting arm positions i.e. right in front then left in front so you don't always favor one side over the other.

6. Perform »30 seconds (10-15 reps) or do this as part of my 30-30-30 Back/Shoulder Matrix.

7. This completes my 30-30-30 Matrix!  Go back to Exercise #1-Back Chop and repeat or do another set later in your workout.

Tips: The key to maximizing the "front-side stretch and back-side strength" is the angle of the arms as you retract or bring back your shoulders.  Keep everything very square to the body.  Don't worry about the low back extension with this one--just focus on the upper/mid back shoulder areas.

• Get Shoulder Retraction Mini-Video! (Coming Soon)

• As with the other two exercises in this matrix the Back Chop and Back Fly, the Shoulder Retraction when performed correctly will also provide excellent front-side shoulder stretch and increased shoulder mobility.  It is very important to pull back hard with elbows and stay square to ball like in above photos so you "open" the front shoulders.  Note that most people need to do more stretching on the front-sides of shoulders as they strengthen the back-sides of shoulders.  The SB Shoulder Retraction will do both for your shoulders--stretch the front and strengthen the back.

• As with the Back Chop and Back Fly, make sure to get enough weight onto your feet and split your feet really wide.  If your weight is too high, your center of gravity will be directly over the ball causing you to "teeter-totter" or roll forward during flexion.  "Anchor" your weight into your feet which helps stabilize you and the ball.  If you're feet are too narrow, the ball will be too hard to control and this will decrease the quality of work you can do for your low back and shoulders.  Prioritize back and shoulder strength over lateral stability challenge with this exercise.

• The SB Shoulder Retraction is Exercise #3 in my 30-30-30 Stability Ball Core/Shoulder Matrix.

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
 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 2.25.08)

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