Swiss Ball Program

Swiss Ball Program

Upper Back

Starting Position: Kneel behind ball and lie with trunk over ball. Fold hands and place them on the ball. Relax your neck and put your head on the ball.

Exercise: Dig toes into floor or place feet against wall. Straighten and bend knees to gently rock body forward and backward over ball. Allow head to hang.

Keeping arms extended, roll ball from side to side stretching shoulders. Hold 5 seconds on each side. Repeat 10 times.

From kneeling, stretch to one side. Hold 5 seconds. Repeat to opposite side. Repeat 10 times.

Roll ball forward and hold 5 seconds. Return to starting position. Repeat 10 times.

Bend arms and lift, pulling shoulder blades together. Hold 5 seconds. Repeat 10 times.

With stomach over ball and knees on floor, extend arms and lift to pull shoulder blades together. Hold 5 seconds. Repeat 10 times