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Body Performance: Torso Rotation
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Yoga Ball Fitness - Upper Body Flexibility
by Katherine Roberts
(Week One)
The yoga ball fitness program is all about core stabilization. When you are practicing any of the exercises you must pull your navel toward your spine, stabilize your core and focus before you begin the exercise. Working from the core is the key to this series!
By doing this series of exercises you will build strength by utilizing your body weight against gravity as resistance as well as strength tubing and weights all while stabilizing the core. As always, when practicing yoga, stretching, weight training or golfing, breathing is essential. Pay attention to your breathing and remember to breathe deeply, from the diaphragm.
Equipment needed for these exercises: Balance Ball
Let's get rolling!
Passive or Static Chest opening pose:
Begin by sitting on the ball, engage your core and walk the feet away from the body as you lower the upper body onto the ball. Your head is always supported when working with the Yoga Ball. With the palms facing the ceiling, allow the shoulders, arms and chest to stretch. You should not feel any discomfort in your neck.
Relax as you hold here for 10 slow breaths. Come back to the starting position and repeat three times.
Active or Dynamic Chest opening pose:
Place your body in the same position as the passive chest opening pose but interlace your fingers behind your head supporting your neck. Inhale, pull your navel toward your spine and squeeze the gluts so you maintain a supported core and flat back. Allow your arms to rest in their natural position, exhale as you press your elbows back, and squeeze the shoulder blades together. Repeat 10 times.
Dolphin pose on the ball:
This pose is great for stretching as well as strengthening the shoulders and lats. Begin on all fours, facing the ball. Place your forearms on the ball, close to your body. Inhale, pull the navel toward the spine (do not let the low back arch) and press your arms into the ball, exhale and roll the ball away from you. Allow the neck to relax. Repeat five to 10 times.
Practice these exercises three to four days a week and you will see a dramatic increase in your upper body flexibility!
Yoga Ball Fitness - More Upper Body Flexibility
by Katherine Roberts
(Week Two)
The Yoga Ball fitness program is all about core stabilization. When you are practicing any of the exercises you must pull your navel toward your spine, stabilize your core and focus before you begin the exercise.
Remember our acronym; N.T.R., Navel into the spine, Tailbone moves down as you engage or flex the gluts, and Ribcage moves up as you lift the ribcage “off” the waistline. Pay attention to your breathing and remember to breathe deeply, from the diaphragm.
 
Set-up position: On your belly, place the arms perpendicular to the body, palms down. Your face points toward the floor so your neck is NOT hyper-extended.
N.T.R. as you roll the body backward and feel the stretch in the chest and shoulders. Hold for five deep breaths, switch sides and repeat three times on each side.
Dynamic Revolving torso / shoulder opener:
 
Place the ball below the belly, enabling mobility in the upper body, specifically the shoulders. Inhale, N.T.R. and exhale, as you revolve from the base of the torso, navel area and lift the right arm up.
This pose is not about just lifting the right arm up, it is about feeling the stretch from the navel to the finger tips. Inhale and return to the starting position. Repeat five times and switch sides.
Dynamic One-sided chest opening / shoulder pose:
Facing the ball, place your left arm at a ninety-degree angle. Roll on the ball so only the elbow is on the ball, not your entire arm. This will enable you to stretch deeper into the chest or pec muscles. Inhale as you roll the ball away from you. Exhale as you press your arm into the ball and hold for two deep breaths. Inhale, lighten up on the pressure and roll the ball back to the starting position. Repeat five times and switch sides.
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