Objectives

  • Stretches the upper body and hips.
  • Improves hip mobility

Targeted Muscles

  • Chest Muscles
  • Para Spinal Muscles
  • Abdominal Muscles
  • Hip and ankle musculature

How to Perform

1Begin by sitting on the ball.
2Slowly tuck the chin in and walk out allowing your upper body to drap over the ball.
3Cup your head in your hands. Release your upper back, head and hips over the ball.
4Exhale, sink into the hips, lowering them to the floor while maintaining your back on the ball.
5Inhale push through the feet and move back over the ball into extension.
6Repeat

Common Challenges

  • Some find this challenging for stability initially. If it doesn’t feel comfortable, switch to the Upper Back Opener with Foam Roller.
  • To ensure you obtain a full stretch, make sure your hips and back stay connected to the ball. If this produces pain, stop the exercise and consult an exercise professional.

Load Sets Reps Tempo Rest
Body Weight 1 10 Breaths Inhale extend over the ball: Exhale squat down to the floor. n/a

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