Rubber Band Pullback on Stability Ball

This exercise strengthens the muscles at the back of the shoulders and between the shoulder blades.

Equipment
Stability ball (use a chair as a substitute or do the exercise standing up) and rubber band (use imported exercise bands/tubes or substitute a four-foot long rubber band used for slingshots or tying pipes bought in the local market or hardware).

Exercise Technique
1. Sit down on the ball with your feet flat on the floor.
2. Loosely wrap the ends of the rubber band around your hands until you have the right amount of resistance or tension.
3. Start with both arms in front of you. Keep elbows slightly bent.
4. Using your right arm as the “anchor arm”, pull backwards with the left arm until your elbow is slightly past your shoulder joint.
5. Return to the starting position.
6. Do the desired number of repetitions on one side, then do the other.

Performance Tips
1. Keep your torso steady as you pull back with rubber band. Do not allow your waist to rotate.
2. Start the movement by contracting the muscles at the back of your shoulders and between your shoulder blades rather than just pulling with your hand.
3. Exhale as you pull back; inhale as you return to the starting position.
4. To increase the resistance, use two bands.

Repetitions
Do 12 to 15 repetitions.