Stability-Ball Seated Scapular Adduction

1. Setup:
- Start by sitting on a stability ball. Ensure the ball is inflated properly and stable. Your feet should be flat on the ground, shoulder-width apart.

2. Positioning:
- Sit up tall with your back straight, engaging your core. Your knees should be bent at about a 90-degree angle.
- Place your hands in front of you with your elbows slightly bent, palms facing up or resting on your thighs.

3. Movement:
- Begin the exercise by gently squeezing your shoulder blades together. Focus on retracting your scapula (shoulder blades) without moving your arms.
- While maintaining the squeeze, slightly lean back in the ball to feel a stretch in your chest and shoulder area.

4. Return:
- Hold the squeeze for a moment, then relax and return to the starting position. Make sure to keep your core engaged throughout the movement.

5. Repetitions:
- Repeat this movement for 10-15 repetitions, ensuring controlled motion and proper form.

6. Tips:
- Keep your neck relaxed and avoid shrugging your shoulders up towards your ears.
- Breathe steadily throughout the exercise. Inhale as you prepare, and exhale as you squeeze your shoulder blades together.

7. Modifications:
- If you're having difficulty maintaining balance on the ball, you can perform this exercise seated on a chair or against a wall for added support.