Exercise Ball Lying Side Lat Stretch

준비 자세

1. 01Kneel beside the ball and lean your hip and ribs onto it sideways.
2. 02Extend the bottom leg or keep the bottom knee down for balance.
3. 03Stagger the top foot on the floor in front for support.
4. 04Reach the top arm overhead along the curve of the ball.

수행

1. 01Drape the side of your torso over the ball and reach the top arm long past your head.
2. 02Let the ribs open over the ball until you feel a stretch down the side and lat.
3. 03Breathe into the stretched side for the full hold.
4. 04Come up slowly and repeat on the other side.

체크포인트

• -The stretch runs from the armpit down the side of the torso.
• -Hips stay stacked, not rolling forward or back.
• -The reaching arm stays relaxed, not rigidly locked.
• -Contact with the ball is broad, from hip to ribs.

흔한 실수

• -Rolling the chest toward the ceiling and turning it into a chest stretch.
• -Supporting all the weight on the legs instead of relaxing onto the ball.
• -Reaching so hard the shoulder shrugs into the ear.
• -Skipping the second side.