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How is a ball combo 1 performed?

Lie on your stomach on top of a stability ball with your legs extended and toes on the floor.  draw in your navel and hold a dumbbell in each hand.  Contract your glutes and lift your chest off the ball, be careful not to arch your back or jut your head forward.  Extend your arms in front of your body.  Lift your arms in front of your body at a 45-degree angle with your thumbs pointed up.  Hold this position.  Next, move your arms straight out to the side keeping your thumbs up with your arms forming a “T”.  Hold this position and then move your arms to the sides of your body with your thumbs up and palms facing out.  Hold the last position and then return to the starting position, circling your arms down in front of the stability ball.



Start

1. Lie on your stomach on top of a stability ball with your legs extended and toes on the floor.

2. Draw in your navel and hold a dumbbell in each hand.

3. Contract your glutes and lift your chest off the ball, be careful not to arch your back or jut your head forward. Extend your arms in front of your body. 

Movement

4. Lift your arms in front of your body at a 45-degree angle with your thumbs pointed up.  Hold this position.

5. Next, move your arms straight out to the side keeping your thumbs up with your arms forming a "T." Hold this position and then move your arms to the sides of your body with your thumbs up and palms facing out.

6. Hold the last position and then return to the starting position, circling your arms down in front of the stability ball.

Dr. Mike Clark, DPT
Fitness



Lie on your stomach on a stability ball with your legs extended and toes on the floor. Activate your absominals by pulling your bellybutton to your spine. Squeeze your glutes, and keep you knees completely straight.  Hold light dumbbells in each hand. Lift your chest off the ball, be careful not to arch your back or jut your head forward. Extend your arms in front of your body.  Lift your arms in front of your body at a 45-degree angle with your thumbs pointed up. Hold this position.  Next, move your arms straight out to the side keeping your thumbs up with your arms forming a "T." Hold this position and then move your arms to the sides of your body with your thumbs up and palms facing out. Hold the last position and then return to the starting position, circling your arms down in front of the stability ball.

Exercise Tips:

1. Go slow

2. Focus on squeezing your shoulders down and back

3. Keep your abdominals active and glutes squeezed

4. Perform 2-3 Sets of 12-15 reps

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