The moves: Stretching the lats using
an exercise ball.
Works on: Lat flexibility
and opening of the chest. Tight lats can lead
to decreased shoulder range of motion and
shoulder injuries.
Level: Beginner.
Setup: Kneel down on both knees while
facing an exercise ball. Clasp the hands
together by intertwining the fingers with the
thumbs up. Place the hands and wrists on top
of the ball.
Steps: Roll the ball away from you until
the hands are overhead and the arms are
straight (the knees will be approximately 90
degrees to the torso). Push both arms down
into the ball and try to move the chest toward
the ground. Keep the abdominals tight so your
lower back does not arch. Hold for 15 to 30
seconds.
Repetitions: Repeat the stretch five times.
Precautions: Do not hold your breath. Use a
mat or a towel if you have pain when kneeling.
Options: You can try to simulate the
stretch in a doorway with both hands overhead,
however, it is more difficult to keep the low
back from arching.
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