sPRING BODY BACK SOLID (yoga)

Swiss ball w raise Difficulty level: Beginner Equipment: Swiss ball Muscles involved: Traps · Hips · Delts · Spinal erectors Focus: Strength · Mobility Steps STEP 1 Lie face down on a Swiss ball so your chest is parallel to the floor. Hang your arms down in front of the ball with your elbows bent to 90-degrees. STEP 2 Keeping your elbows bent to 90-degrees, raise your arms up and to the side of your body as your squeeze your shoulder blades together. Continue raising them until your arms are parallel with the ground with your hands beside your head. Pause, then slowly lower your arms back to the starting position. Tips Don't use momentum to raise your arms up. Keep your knees slightly bent to avoid rolling back and forth on the ball. Squeeze your back and shoulder blades at the top of the movement.