The Physio Ball Wall Climb – 3 Way is a versatile and effective exercise that helps improve shoulder mobility, stability, and core engagement. This low-impact movement is perfect for rehab, posture training, or as part of a warm-up routine.
How to Perform the Physio Ball Wall Climb – 3 Way:
1. Set Your Position:
Stand facing a wall with a physio ball placed between your hands at chest height. Engage your core and keep your posture tall.
2. Overhead Roll:
- Slowly roll the ball straight up the wall, extending your arms overhead.
- Keep your shoulders relaxed and avoid shrugging.
- Return the ball to the starting position.
3. Diagonal Right Roll:
- Roll the ball diagonally up to the right.
- Pause briefly, then return to center.
4. Diagonal Left Roll:
- Roll the ball diagonally up to the left.
- Bring it back to center smoothly.
5. Stay Controlled:
Focus on smooth, controlled movements throughout the exercise. Keep your core engaged and avoid twisting your torso.
This 3-way pattern activates your shoulder stabilizers, improves motor control, and reinforces healthy movement patterns. It’s a great addition to shoulder rehab or upper body mobility work.