Ws on an Exercise Ball


The Ws on an Exercise Ball exercise is a great dynamic stretch that will prepare the muscles of your upper back and the external rotator muscles of your shoulders before you play golf, hit the practice range, or undertake other physical exercise.

The Ws on an Exercise Ball exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function.


This exercise requires an exercise ball, often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.


Figure 1.  Ws on an Exercise Ball Exercise Video.



  • Start by lying face down on an exercise ball, with your back flat and your chest off the ball.  Keep your abdominal muscles engaged, and let your arms hang straight down in front of you.
  • Lift your arms and bend your elbows to 90 degrees, squeezing your elbows in toward your ribs and pointing your thumbs up to the sky.
  • Keeping your thumbs up, slowly rotate your thumbs back toward the ceiling, squeezing your shoulder blades back and down, to form a W shape with your arms.
  • Continue to rotate your hands back as far as possible, keeping your elbows at your sides.
  • Hold for one deep breath, in and out.
  • Slowly return to the starting position and repeat.


Initiate movement with your shoulder blades, not your arms.  Keep your abdominal muscles engaged and your back flat throughout the movement.

You should feel a stretch through your shoulders and upper back.


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» Train like a Champion home page.

» Swing like a Champion Home Page.

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