Exercise Lab

Ball Side Drape -- Arm Over-head

View Instructions

Equipment

  • Stretching (Physio Ball)

Muscle Groups

  • Abs & Core
  • Back
  • Neck

Purposes

  • Stretches sides of torso
  • Stretches latissimus dorsi ("wing" muscle)

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Description

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

ProTip

  • Let the body "melt" over the ball

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