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Ball Prone Cobra

Exercise Name: Ball Prone Cobra

Body Part(s) Worked: Upper Back / Rear Deltoids

Start / Hold: This is an isometric exercise that is excellent for posture. Laying prone on your stomach, slowly arch

up, pointing your thumbs up to the sky. Squeeze your shoulder blades together and hold. Make certain to keep your

head down or neutral. Hold for 15 to 30 seconds, then relax and repeat.



Ball Low Back Extension

Exercise Name: Ball Low Back Extension

Body Part(s) Worked: Low Back / Glutes / Core

Start: Begin laying on the ball prone on your stomach. Keep your head straight or down and feet shoulder width apart.


Finish: Arch up by contracting your low back muscles. Keep your head straight and do not allow it to go back or up.

To add difficulty to this exercise, support your feet against a wall and extend your arms in front of you. Eventually,

weight can be added as well.


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Ball 45 Degree Row

Exercise Name: Ball 45 Degree Row

Body Part(s) Worked: Upper Back / Biceps / Core

Start: Seated on the ball, lean forward from the hips, keeping the back straight. Be sure not to shrug your shoulders,

holding them retracted.

Finish: Pull your arms back while pinching your shoulder blades together, squeezing your upper back together.

Tighten your abdominals the entire time, and keep your feet close together.

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