T.E.A.

Houghston 90s

T.E.A.M

Hougston 90s
This exercise is shown performed on a ball but it can also be
performed off a table or bed.
Muscles used
This exercise is used to focus on the muscles, rhomboids
and trapezius (middle fibres), which hold the shoulders
blades back and down (pinching a penny in the middle of
the back). The rear deltoid, erector spinae muscles and neck
muscles will also be exercised.
Start Position
1. Centre ball onto stomach
2. Head is looking down at ground
3. Arms straight, palms facing each other
4. squeeze shoulder blades back and down
Finish Position
1. Keeping the shoulders blades back and down raise the
arms out to the side (90 degrees to the body)
2. Slowly lower arms back to the start position making
sure the shoulder blades stay squeezed together.
Common Errors
1. Arching the back.
2. Looking up with head
3. Allowing the shoulder blades to separate
Progressions
1. Increase the time you are performing the exercise for
2. Add weight to your hands
3. Houghston 120s
4. Is