This series of exercises is particularly helpful for people who sit at a desk for much of the day. Take a break and try these movements.
- Trunk Rotation: Sitting on Big Ball
- Controlled Overhead Lift: Sitting on Big Ball
- Extended Arm Pullback: Band Around Pole
- Bent Arm Pullback: Band Around Pole
- Torso Lateral Flexion with Band
Trunk Rotation: Sitting on Big Ball
Position
- Start with good “Me” posture and alignment
- Keep ball at chest height, in front
Action
- Slowly rotate ball to one side only as far as your Range of Motion
- Repeat movement to the other side
Tips
- Think and initiate from the center (in between the hip bones)
- Keep feet relaxed
- Keep shoulders pinched
- Watch shoulders, “Dime” and “Zipper”
Controlled Overhead Lift: Sitting on Big Ball
Position
- Sit on the ball with good “Me” posture
- Hold arms chest height or lower
- Choose the longest distance away from the sternum that still allows you to keep shoulder blades “pinched”
- Keep feet flat, relaxed and slightly in front of knees
Action
- Visualize the ball being connected to your center
- Slowly lift the ball, but only as far as you can maintain posture and alignment
- Slowly return to starting position, maintaining correct “Me” posture and alignment
- Repeat
Tips
- Focus on keeping the chest up when the ball is coming down (we tend to slouch)
- Always keep the center engaged (mind your “Dime” and “Zipper”)
- The motion will seem small and restricted: this is normal as we build our posture “memory”
Extended Arm Pullback: Band Around Pole
Position
- Place band around pole at wrist height
- Place feet shoulder width apart
- Start with band at plumb line with slight tension
- Focus on proper “Me” posture: correct shoulder position, “Dime” pinched, knees soft and “Zipper” zipped
Action
- Press extended arms back, initiating from core
- Slightly release, keeping tension on the band
- Repeat
Tips
- Focus on core, triceps and upper back
- Make wrists an extension of the arms (aligned with arms)
- Don’t extend beyond your Range of Motion
Bent Arm Pullback: Band Around Pole
Position
- Place band around pole at elbow height
- Place feet shoulder width apart
- Start with slight tension on band
- Focus on proper “Me” posture: correct shoulder position, “Dime” pinched, knees soft and “Zipper” zipped
Action
- Pull arms back (bent at 90 degrees), initiating from core
- Slightly release, keeping tension on the band
- Repeat
Tips
- Focus on core, triceps and upper back
- Make wrists an extension of the arms (align them with arms)
- Don’t extend beyond your Range of Motion
Torso Lateral Flexion with Band
Position
- Step on the middle of band
- Grab down on the band to create tension
- Focus on proper “Me” posture using shoulders, “Dime”, knees and “Zipper”
Action
- Starting from the top, moving one vertebra at a time, lean to the side
- Guide the band: don’t let the tension of the band control your movement
Tips
- Keep within your Range of Motion
- Do this exercise slowly enough to keep proper alignment
- Hips remain level (parallel to the ground)
- Keep equal weight on both feet at all times