1. Chest - Throw
Play watch and throw the ball with a partner. Keep the ball chest-level. Exhale when you throw the medicine ball and inhale when you catch the medicine ball.
2. Chest - Out and In
Hold the medicine ball at chest level. "Push" out with out locking your elbows and bring back one inch from your chest. Exhale when you push out and inhale when you bring it back.
3. Rotator Cuff
You can do rotator cuff exercises (see the previous rotator cuff section) with a small medicine ball that has a place to grip it.
4. Shoulders and legs: Put your legs shoulder-width apart. Lift the ball high with your arms straight. Do not lock your elbows. Bring it slowly to your waist, then lower it almost to the floor between your legs. Keep your back as straight as you can keep it, and make sure your knees do not extend beyond your toes. Exhale when you lift the medicine ball. Inhale when you bring the medicine ball down, and exhale when you bring it all the way down to an inch on top of the floor.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com/ and http://www.amazon.com/. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com/.