Virtual Fitness: How To A Static Latissimus Dorsi Stretch On A Stability Ball

The Latissimus Dorsi Static Stretch Challenges Core Strength While Improving Back Flexibility
A STATIC STRETCH IS HELD FOR 20 – 30 SECONDS
INSTRUCTIONS

Step 1. Get onto an all fours position with hands under shoulders and knees under hips. Draw in the abs and press away from the floor with with both hands to help stabilize the shoulders.

Step 2: Position one forearm on the exercise ball with thumb pointing upward.

Step 3: Slowly roll the ball away from the body until a stretch is felt in the latissimus muscle. Hold position for 20-30 seconds.

Step 4: Repeat on the other side. Maintain stability throughout the exercise. Maintain a relaxed breathing pattern. Keep a straight line from crown of the head to tailbone. Move slowly.

COMMON ERRORS: Overarching the back. Dropping the head downward or looking up. Sagging torso downward. Moving too fast.

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WHERE TO BUY STABILITY BALLS

Exercise Balls are sold by Amazon, Perform Better, and Power Systems


EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To An Active Latissimus Dorsi Stretch On A Stability Ball

The Latissimus Dorsi Active Stretch Challenges Core Strength While Improving Back Flexibility
An Active Stretch Is Not Held
INSTRUCTIONS

Step 1. Get onto an all fours position with hands under shoulders and knees under hips. Draw in the abs and press away from the floor with with both hands to help stabilize the shoulders.

Step 2: Position one forearm on the exercise ball with thumb pointing upward.

Step 3: Slowly roll the ball away from the body until a stretch is felt in the latissimus muscle. Pause for a few seconds at the top of the movement and then return to the start postion.

Step 4: Repeat on the other side. Maintain stability throughout the exercise. Maintain a relaxed breathing pattern. Keep a straight line from crown of the head to tailbone. Move slowly.

COMMON ERRORS: Overarching the back. Dropping the head downward or looking up. Sagging torso downward. Loss of balance from moving too fast.

Shop Our Health & Fitness Store


WHERE TO BUY STABILITY BALLS

Exercise Balls are sold by Amazon, Perform Better, and Power Systems


EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do An Exercise Ball Warm-Up

Improve Cardio While Working Upper and Lower Body
Warm-Up Exercises Performed In The Video
  • Cross-Over Step Back
  • Arm Circles
  • Push-Ups
  • Knee Tucks
  • Squat Circle-Around
  • Jumping Jack
INSTRUCTIONS: Change the playback speed to the slowest. Focus on one exercise at a time, and do it correctly rather than attempting to do them all at once. The size of the ball determines how difficult the exercise will be. Use a smaller ball, if you’re struggling. Omit exercises that are too difficult.

Exercise Balls are sold by Amazon, Perform Better, and Power Systems


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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider