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Chest muscle and mid-back stretch with gym ball

This exercise stretches and mobilises the mid back, and stretches out the chest muscles.

Lie back over the partly-inflated gym ball, placing it in between your shoulder blades at the point of greatest curve of the mid back. Ensure that your neck is not arching uncomfortably; if so, use a cushion. Spread your arms out into a “10 past 10” position.

Use sufficient ball inflation so that you can feel a good stretch in your chest muscles, but not so much that you incur mid back pain.

Allow for a good long stretch of 2 minutes. Breathe deeply into your abdomen by using your diaphragm.

Now bring your arms back to the floor, lift one knee, and gradually work the ball in small circular motions down the mid back, but stopping short of the hollow of your low back. During this exercise, you may hear some clicks as some of your spinal joints adjust; this is a normal feature of spinal decompression.

When you have finished, roll sideways off the gym ball.

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