- Kettlebell (choose a weight that is comfortable for you)
1. Setting Up the Stability Ball:
- Place the stability ball on the floor and ensure it is properly inflated and stable.
2. Positioning Yourself:
- Sit on the stability ball and walk your feet forward, allowing your back to rest against the ball until your shoulders and upper back are supported by the ball.
- Your hips should be lifted so that your body forms a straight line from your knees to your shoulders.
- Keep your feet firmly planted on the ground, about shoulder-width apart.
3. Holding the Kettlebell:
- Take a kettlebell in both hands with your palms facing up.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
4. Performing the Movement:
- Slowly lower the kettlebell back over your head in an arc, while keeping your arms slightly bent.
- Control the movement to feel a stretch in your upper body, particularly the chest and lats.
- Do not let your back arch excessively; engage your core to maintain stability.
5. Returning to Start:
- Once you feel a comfortable stretch, pull the kettlebell back to the starting position above your chest, using your lats and arms to move the weight.
6. Repetitions:
- Aim for 8 to 12 repetitions, maintaining control and proper form throughout the exercise.
7. Breathing:
- Inhale as you lower the kettlebell and exhale as you lift it back to the starting position.
Tips for Beginners:
- Start with a lighter kettlebell to master the movement and prevent injury.
- Focus on maintaining a strong core and proper posture throughout the exercise.
- If you feel any discomfort in your back or shoulders, stop the exercise and reassess your form.
