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Jack Knife On A Stability Ball

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Jack Knife -- Stability Ball

Jack Knife — Stability Ball

You will need a stability ball for this exercise.

The Jack Knife exercise is great for your Core. Its hard enough just to stabilize your body on the ball, but we’re gonna add some movement to make it a harder exercise.

Begin with your hands under your shoulders, your back straight, bring your belly button to spine, your feet on the ball (hip width apart) and your knees straight.

Jack Knife Starting Position

Jack Knife Starting Position

While keeping your back straight and maintaining balance, roll the ball forward bringing your knees towards your chest.

**The biggest mistake people make with this exercise is that they allow their back to round when rolling the ball forward. Keep your head, mid-back and low-back in a straight line while attempting this exercise**

Stay balanced. Stay Focused. And just roll with it!winky emoji

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

 

Forward Ball Roll

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Forward Ball Roll

Forward Ball Roll

This is a great exercise for your core. Like the Plank exercise, this will work on stability and strength of your core.

You will need a stability ball for this exercise.

You’re going to put a portion of your bodyweight on the ball, and because it will want to roll about, you will need to stabilize your core against this natural ball movement.

Start in a kneeling position with your forearms situated underneath your chest and also just behind the apex of the ball. Your hips should be flexed forward, but your back should still have its natural curves with alignment between your low-back, mid-back, and head.

You should also have your belly button drawn in throughout the Forward Ball Roll.

Roll the ball forward and stop at the point just before you lose form. Go to this end point and hold for 3 seconds, then return to the starting position. Breathe in when rolling the ball away from you and breathe out when rolling the ball back towards you.

Keep the weight evenly distributed between your two forearms and knees.

Perform 3 sets of 15 reps, at a tempo of 3 seconds to roll out, hold at the furthest position for 3 seconds and take 3 seconds to roll back to the original starting position.

Focus on your core. Focus on form.dance emoji

And Remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

 

What’s Your Posture Doing For You?

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Want to Avoid Aging Like This?

Want to Avoid Aging Like This?

“If we simply exercise without addressing our posture, we risk becoming stronger versions of our crooked selves”

 

For every inch of forward head posture, the weight of the head on the spine increases by 10 pounds!!! Do I have your attention yet?

Many people sit at a desk most of the day, especially around here in the San Francisco and Bay Area. Thats not entirely a bad things except that research shows that up to 90% of people sit with poor posture. yikes emoji

Here are just some negative effects of poor posture:

stiffness, chronic pain, low back pain, headaches, stress-related illnesses, breathing problems, hormonal changes, changes in blood pressure, decrease in flexibility

Do you have any of these aches/pains? If you do, I suggest you take a serious look at your posture. And keep reading–>

Your spine has four natural curves to it and when you sit with poor posture for long periods of time your muscles practice holding tension in unnatural ways. The body was made to perform certain functions and poor posture is not one of them.

Your spine has four natural curves

Your spine has four natural curves

Posture can be visualized like in the picture below. With the bad posture on the left highlighting a slumped forward sitting position (I bet you see this a lot!), shows the back working out of sync. This can create some of the previously mentioned aches. However, if you start practicing good posture, as shown on the right, it can lead to increased energy, decreased tension, increased productivity, and more!

Good vs Bad Posture

Bad vs Good Posture

So if you need to sit for long periods of time, here’ how you do it:

Allow the backrest of your chair to support your low and mid back, or use a back support. Relax your arms and keep your forearms parallel to the ground. Have your feet on the floor or on a footrest (if your feet don’t touch the ground), with your ankles in front of your knees. Adjust your seat so your knees are in-line or lower than your hips. Try to avoid crossing your legs and sitting for long periods of time.

Sitting at your desk and interacting with a computer can put a lot of stress on your neck. If we could reverse poor posture, we could be a lot healthier and happier every single day. superman emoji

Remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before