Team Chiropractic

Houghston 180s or Is

Team Chiropractic

Houghston 180s or Is
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 deltoid, erector spinae muscles and neck
muscles will also be exercised.
Start Position
1. Lay on ball with ball centred on stomach
2. Back straight
3. Head is looking down at ground
4. Arms straight, palms facing each other
5. Squeeze shoulder blades back and down
Finish Position
1. Keeping the shoulder blades back and down, raise the
arms out over head. If you are doing it right you wont
get all the way up.
2. Slowly return arms back to 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.
2. Add weight to your hands