- Stand sideways to a wall. Pin a gym ball between your palm and the wall (elbow straight).
- Push your arm into the ball without leaning into it.
- While applying pressure, form the sign of the cross (up/down/left/right) and circles.
- Support your weight on your forearms and toes (plank).
- Allow your upper back to sink in between the shoulder blades.
- Push your elbows into the ground and slightly forward, and move the shoulder blades away from the spine.
- Support your weight with your forearms on the bosu and toes on the floor (plank).
- Allow your upper back to sink in between the shoulder blades.
- Push your elbows into the ground and slightly forward, and move the shoulder blades away from the spine.
- Support your weight on your forearms and toes (plank).
- Allow your upper back to sink in between the shoulder blades.
- Push your elbows into the ground and slightly forward, and move the shoulder blades away from the spine.
