Swiss Ball T Raise

The Swiss ball T raise is a functional exercise that increases flexibility and mobility throughout the shoulder complex, while helping to create stability throughout the core.


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    Lie face down on a Swiss Ball so your chest is parallel to the ground. Allow your arms to hang straight down on either side of the ball with your palms facing forward.
  2. Swiss Ball T Raise
    Brace core and slowly raise arms laterally until they are parallel to the ground. Pause and contract glutes at top position. Pause, and then slowly lower them back to the starting position.

Trainer’s Tips

  • Keep core engaged throughout duration of exercise.
  • Back should remain parallel to ground throughout duration of exercise.
  • Raising thumbs to ceiling can create a mental advantage of keeping arms parallel to floor.