There are 5 moves in this exercise. Lie on the stability ball with feet hip width. Hold dumbbells with a pronated grip in the start position with dumbbells under shoulders. 1) Slowly bend elbows into a right angle while lifting dumbbells up. 2) Keep elbows at right angles and move weights up aligning dumbbells with ears. 3) Straighten elbows while pushing dumbbells forward, arms forming a straight line. 4) Pull elbows back to a right angle. This is the same position as # 2. 5) Lower dumbbells to the start position. Repeat additional rounds as desired.
TECHNIQUE: Keep shoulders away from the ears. Push front of the hips into the ball by maintaining glute muscle activation. Remain stable during each movement.
MODIFICATION: If the ball is too large, or the weight too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor, select a smaller ball or remove some of the air.
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.
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
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.
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
The Zig-Zag Shuffle Improves Agility, Speed, and Cardio
Warm-Up and Burn Calories With This Side-Stepping Drill
INSTRUCTIONS: The drill is performed to a quick tempo of three. Step into the first rung of the ladder with your right foot. Then place your left foot into the rung as your right foot steps outside the rung onto the floor. Reverse direction and repeat the movement leading with the left foot, and step inside the second rung. Quickly step outside the rung with the left foot and bring the right foot inside the rung. Perform desired repetitions.
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
Irene Pastore Fitness.com 