Safety Notes

• Use light weights to master balance first
• Avoid if neck or shoulder pain present
• Ensure ball is properly inflated and undamaged
• Perform on non-slip surface
• Start against wall if new to ball work

Spotting

Not typically needed; use lighter weights or wall support for stability if beginner.

Common Mistakes

• Rolling shoulders
• Using body momentum
• Arching or rounding back
• Incomplete shoulder depression
• Losing balance on ball

• Acute neck strain
• Shoulder impingement
• Balance disorders
• Lower back instability

• Adequate shoulder elevation range
• Core stability for seated balance

Build Up First

• Master basic shrug form
• Familiarity with stability ball sitting