Workout Series: Stability Ball Combinations, Week 4

Our Stability Ball Workout Series continues this week with ball push-ups and spinal stretching. Here’s a quick refresher on our previous moves and combinations:

Week one: Ball squats and forward extensions.

Week two: Rotations and pectoral and hip flexor stretches.

Week three: Sit-ups and back stretches.

COMBO 4 

Movement One: Ball push-ups.

What it does: Strengthens the shoulder girdle, arms, and core.

How to do it: Place your shins and knees on the ball, and straighten the arms with your palms on the ground just outside under the shoulders: The position is like a plank. Once stable, inhale and bend your elbows about half way, and exhale. Push the navel to the spine, keeping the core in neutral without arching, then inhale and extend arms straight to complete the push-up. Repeat this move 12 times.

 

 

 

 

Movement Two: Spine and shoulder stretch.

What it does: Stretches the mid and upper back and shoulders.

How to do it:  Sit on the floor and widen your legs, holding the ball with your palms down and centered between your feet. Inhale, and extend your arms out and lower your head, rolling outwards and pushing the ball away. Exhale and hold the stretch for 3-5 breaths. Inhale again and release the stretch, pulling the ball in (back towards you) a few inches; exhale on completion. Roll the ball back out again to repeat, slowly extending the arms and holding for 3-5 breaths.