INSTRUCTIONS:

▪️ Lie on your back with your knees bent on a Swiss ball. The center of the ball is at the level of your diaphragm. Your body is resting on the ball.

▪️ Place your hands on the back of your head.

▪️ Inhale deeply and lift your head, neck, and shoulders off the ball. Engage your abs!

▪️ Begin to make circles with your upper body. Rotate your right elbow toward the floor and lift your left scapula about an inch off the ball.

▪️ Press your lower chest toward the center of the ball and round your upper body.

▪️ Take a short break, then switch sides.

▪️ With your left elbow, pull in the opposite direction and begin to pull it up, opening your chest.

▪️ Return to the starting position by opening your chest but continuing to keep your core muscles engaged.

!!!The movement is produced by the chest, but the focus remains on the elbows spread out to the sides to keep it open!!!

!!!The pelvis and knees do not move!!!