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Lion Stretch- side to side |
Upper Trunk Rotation Stretch |
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- Keeping abdominals
tight and the low back rounded, roll ball forward.
- Exhale, roll ball
fully to one side without moving hips. Feel stretch in shoulders and
trunk.
- Keep hands and
forearms on the ball.
- Return to start,
repeat to the opposite side.
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- Rest trunk on
ball, palms flat, elbows straight.
- Raise hand to
ceiling, rotating trunk and head.
- Feel stretch in
upper trunk. Stay in pain free range of motion.
- Return to start
and repeat.
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Seated Side Bends |
Prone Upper Trunk Extensions- feet on wall |
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- Sit on ball with
back straight, hand on head, opposite arm down.
- Bend sideways
toward down arm without leaning forward. Keep head neutral and elbow
up.
- Return to start
and repeat.
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- Feet on wall with
trunk and hips over ball.
- Place hands under
chin, elbows out.
- Lift trunk to
neutral position w/o hyper-extending the low back.
- Lower the trunk
back to start position and repeat.
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1/2 Kneeling Chops |
Side Lying Side Bends |
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- From a 1/2
kneeling position, place ball to the outside of the down knee.
- Lift and rotate
the head, arms, and trunk to the opposite side.
- Feel work and
stretch in the trunk and down hip/thigh.
- Return to start
position and repeat. Work both sides.
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- 1/2 kneel next to
ball using hand for support.
Lean sideways over ball reaching down hand to floor.
- Straighten outer
leg, roll trunk on top of ball, bring top arm overhead.
- Rotate bottom hip
forward to increase stretch.
- Return to start
position and repeat.
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