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Kneeling Ball Side Drape — Arm Over-Head

Kneeling Ball Side Drape -- Arm Over-Head
23 Aug
Muscle Groups
  • Abs and Core
  • Back
  • Neck
Purposes
  • Stretches sides of torso
  • Stretches latissimus dorsi (“wing” muscle)

Overview

The kneeling ball side drape with arm overhead stretches the spine and torso. By placing your arm overhead you increase the stretch of the upper-back “lats”. The surface of the stability ball increased the range of motion and therefore the effectiveness of the stretch.

Description

  • Kneel down on the knee closest to the ball; the opposite foot stays firmly forward.
  • Lean the entire side of the body down onto the ball.
  • Stretch the arm closest to the ball, and stretch the top arm over your head.
  • Relax your trunk, head and arms, and breath deeply.

Mistakes

  • Not relaxing the torso and neck muscles over the ball
  • Tilting the top hip too far forward or back.
  • Not relaxing the top arm and let the elbow bend
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