Exercise Ball Seated Triceps Stretch

준비 자세

1. 01Sit tall on the center of a stability ball with feet flat and hip width apart.
2. 02Brace lightly through the trunk to keep the ball still.
3. 03Reach one arm overhead and bend the elbow so the hand drops behind the neck.
4. 04Place the opposite hand on the bent elbow.

수행

1. 01Gently pull the bent elbow behind the head until a stretch is felt down the back of the arm.
2. 02Hold the position while breathing slowly; do not bounce.
3. 03Keep the ribs down and the spine tall on the ball.
4. 04Release slowly and repeat on the other arm.

체크포인트

• -Stretch is felt in the back of the upper arm, not the shoulder joint.
• -Torso stays upright with no side lean or rib flare.
• -The ball stays quiet under the hips.
• -Breathing stays slow and steady during the hold.

흔한 실수

• -Yanking the elbow instead of applying gradual pressure.
• -Arching the lower back to fake more range.
• -Letting the head push forward against the arm.
• -Holding the breath during the stretch.