fitball exercises

chest, arm & shoulder

DISCLAIMER Before participating in any exercise program, you should seek medical or health advice fromyour doctor or exercise physiologist. When undertaking an exercise program
with fitballs, please read the information provided carefully on Back and Abdominal Stability exercises and Fitball Strengthening exercises. If you experience any discomfort whilst
exercising, you should cease the program immediately to obtain advice from your physician. Discomfort effects are: hard to breath, racing heart rate, pain in the chest, you are injured,
you feel sick, you feel pain, you are dizzy. The information provided by CORP Health has been prepared with duty of care by qualified professionals to meet the needs of healthy
individuals without existing problems. CORP Health and CFA accepts no responsibility for any injury, loss or damage suffered as a result of information provided on this exercise poster.
FITBALL TRAINING SAFETY TIPS:
n Using heavy weights in Fitball Training can be dangerous. Begin with light weights and progress.
n Follow correct technique at all times.
n Maintain good posture unlock your knees, keep feet shoulder width apart, head up, chin in.
n Always remember to breathe out on exertion never hold your breath.
n On all arm exercises keep shoulders down and rotated back.
n On all exercises tighten stomach muscles and squeeze buttocks.
n Control the weights throughout the entire range of movement.
n Dont let the weights fall on the ground or crash onto other equipment.
n Some exercises are not suitable for children under 15 years of age. Children should always
use light weights.
n Progress slowly.
n Allow one day of rest / recovery between sessions.
n Always wear appropriate exercise clothing and footwear.
n Ensure hydration at all times.
n Monitor heart rates regularly.
n Ensure you are using the correct fitball size. Whilst sitting on the ball your legs should
be at right angles.
HEALTH SAFETY WARNING:
It is recommended that you do not commence exercise training if showing signs and symptoms of
illness, de-hydration or injury. If you are showing signs and symptoms of any condition, please seek
medical advise before starting your training program. Your Doctor may then advise you how to proceed
with your exercise program.
TERMS TO KNOW:
n Dumbbells small hand held weights.
n Barbells a long bar to which flat weight plates are attached using collars.
n Weight how heavy the dumbbell, barbell is that you are required to lift
n Repetitions the number of times you are requested to complete the exercise.
n Sets When you have completed the requested number of repetitions eg. 10-15 reps = 1 set.
n Program The order or style in which you complete your routine eg. 3 x 10 @ 5kg.means
3 sets of 10 reps using 5 kg weights.
n FB Fitball
n RB Resistance Band
n HR Heart rate
WARM UP EXERCISES:
5-10 mins to increase blood flow to working muscles, increase heart rate, flexibility.
n Easy jogging on the spot n Boxing quick jabs, upper cuts
n Cycling n Step ups
n Rowing n Rebounder - jogging
n Star jumps
COOL DOWN:
5 mins to decrease heart rate, recovery from lactic acid waste products, flexibility
n Easy jog n Stretches
CHEST, ARM & SHOULDER
Exercising on a fitball will correct and improve your posture,
flexibility and core body strength.
Fitballs are an ideal piece of equipment for any rehabilitation
exercises performed for injuries. The fitball is an unstable base,
thus encouraging you to exercise with correct posture and
good control.
Working on a fitball has many physical benefits:
n The ball works the deep abdominal and back
muscles, thus strengthening the spine
n The ball enables an exerciser to use variety in
their programs
n The ball produces flexibility of joints.
n (Light weight 2-7.5kg unless otherwise specified.)



































































Page 8
Dip
n Sit on the ball
n Place your hands on the ball besides your hips
n Fingers must point forwards
n Step forward with both feet
n Feet should be shoulder width apart
n Take your bottom off the ball and keep your back straight
n Keep your hips directly under your shoulders
n Bend your elbows, lowering your body downwards
n Avoid this exercise if you have shoulder injuries
n 10 reps x 2 sets























Chest Press
n Roll out onto the ball with both the head and neck supported
n Knees should be at 90 degree angles with feet shoulder width apart
n Hold hand weights in each hand and place just above chest
n Extend the arms out towards the ceiling, with your weights,
keeping the elbows slightly bent
n Lower and press
n 15-20 reps x 2 sets. Light Weights











































Page 8
Flyes
n Roll out onto the ball with both head and neck supported
n Knees should be at 90 degree angles with feet shoulder width apart
n Hold hand weights in each hand with palms facing each other
n Lower your arms out to the side of the body, keeping elbows slightly bent
n Then raise the weights back to starting position
n 15-20 reps x 2 sets. Light Weights















































12:09 PM Page 10























12:09 PM Page 10
Lateral Arm Raises
n Sit on the ball and hold hand weights in each hand
n Place your elbows at your sides
n Raise your arms sideways until your forearms are horizontal and
level with your shoulders
n Do not raise your hand weights any higher than your elbows
n Avoid tensing muscles in the neck. Use lighter weights if necessary
n Avoid this exercise if you have shoulder injuries
n 10-15 reps x 2 sets. Light Weights























Page 9
Wall Push Up
n Place the ball against a firm wall, not a doorway, at approximately chest height
n Place your hands shoulder width apart and at shoulder height against the ball
n Step two feet back from the ball, so as your body is on a slight angle
n The spine should still be in a straight line
n Bend your elbows outwards and push away from the ball and lower back to the ball.
n 20 reps x 2 sets











































Pullovers
n Roll out onto the ball with head and neck supported
n Tighten your stomach and buttock muscles (pull belly button in and upward)
n The body should be in a straight alignment with knees bent
n Feet shoulder width apart
n Hold one hand weight in both hands and position the arms behind the head
n Press up to the ceiling with elbows lightly bent, stop at chest
n 20 reps x 2 sets. Light Weights
Push Ups
n Roll over the ball
n For beginners, hips rest on top of the
ball - for advanced exercisers, the
legs rest on top of the ball
n Both feet off the floor
n Hands on the floor in front of the
body, shoulder width apart
n When performing the push up, keep
the legs straight
n Bend your elbows out to the sides
and press down towards the floor,
then back to starting position
n Make sure your elbows are always
slightly bent
n Keep your back in straight alignment
by tightening your stomach muscles
n This exercise is not suitable for
people with neck or lower back
injuries. Refer to Wall Push Up
n 20 reps x 2 sets
Seated Tricep Press
n Sit on the ball, back and stomach muscles pulled in tight
(pull belly button in and upward)
n Hold a hand weight in both your hands
n Keep your elbows tucked in close to your head
n Put the weight over the head keeping your elbows slightly bent
n Return to starting position slowly
n Avoid this exercise if you have any neck or shoulder injuries
n 15 reps x 2 sets. Light Weights
Chest , Arm and Shoul der Chest , Arm and Shoul der
Shoulder Press
n Sit on the ball and place hand weights in each hand
n Hold your weights above your shoulders at ear height
n Press the weights up towards the ceiling, making sure elbows are slightly bent
n Lower slowly by bringing the elbows slightly backwards and drawing the shoulder
blades together
n Do not tense the neck muscles, use lighter weights if necessary
n Avoid this exercise if you have shoulder injuries
n 10-15 reps x 2 sets. Light Weights