Houghston 120s

T.E.A.M Chiropractic

Hougston 120s
This exercise is shown performed on a ball but it can also be
performed off a table or bed.
Muscles used
This exercise is used to focus on the muscles, rhomboids
and trapezius (all fibres), which hold the shoulders blades
back and down (pinching a penny in the middle of the
back). The rear deltoid, erector spinae muscles and neck
muscles will also be exercised.
Start Position
1. Centre ball onto stomach
2. Head is looking down at ground
3. Arms straight, palms facing each other
4. squeeze shoulder blades back and down
Finish Position
1. Keeping the shoulders blades back and down raise the
arms out to the side (120 degrees to the body)
2. Slowly lower arms back to the start position making
sure the shoulder blades stay squeezed together.
Common Errors
1. Allowing the shoulder blades to separate
2. Arching the back. Tighten stomach to relief stress
3. Looking up with head
4. Tendency to start to bring arms out to 90 degrees versus
120 degrees
Progressions
1. Increase the time you are performing the exercise.
2. Add weight to your hands.
3. Is

T.E.A.M Chiropractic