- A mat for comfort
1. Starting Position:
- Lie on your side on the mat. Choose your preferred side to start; you can switch to the other side later.
- Place the small exercise ball under the side of your ribcage for support.
2. Body Positioning:
- Extend your bottom arm straight out in front of you for balance.
- Position your top arm down along your body or place it gently on the mat in front of you, whichever feels more comfortable.
- Ensure that your legs are extended straight and stacked on top of each other.
3. Movement:
- Slowly lift your top arm and your head towards your side, engaging your core to maintain stability.
- As you lift, roll the ball lightly forward (towards your feet) while keeping your body aligned and comfortable. Focus on a gentle rolling motion without causing strain.
4. Activation:
- Hold the position for a moment at the top, feeling the activation in your scalene muscles and the sides of your neck.
- Breathe deeply during this phase, allowing your body to relax into the stretch.
5. Return:
- Gradually roll the ball back to the starting position while lowering your arm and head down.
- Repeat the movement for 8-12 repetitions, ensuring to maintain control and proper form throughout.
6. Switch Sides:
- After completing the desired repetitions, gently roll onto your opposite side and repeat the exercise to engage the muscles on that side.
7. Cool Down:
- After finishing both sides, take a moment to lie on your back and relax, allowing your body to settle after the exercise.
Tips for Beginners:
- Start with fewer repetitions if needed and increase gradually as you gain strength and confidence.
- Focus on your breath to help maintain a steady pace and rhythm during the exercise.
- Ensure the ball is secure and that you feel stable before fully engaging in the movement.
