Circles Ball (wall)
Perform circles with a stability ball against the wall to engage your core and improve stability.
- Stand with your back against the wall and place the ball between your lower back and the wall.
- Engage your core and slowly move your arms in a circular motion while maintaining contact with the ball.
- Keep your feet shoulder-width apart and ensure your knees are slightly bent.
- Perform circles in both clockwise and counterclockwise directions.
How to perform the Circles Ball (wall)
- Set up. Set up in a stable, balanced starting position appropriate for the Circles Ball (wall) using your stability ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rotator cuff.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your rotator cuff rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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