How to Do a Supine Overhead Stretch with a Physio Ball

The supine overhead stretch is a yoga posture that stretches the chest and shoulders, using a physio ball. It's great to help correct a forward rounded posture, especially for those with osteoporosis. You can also do this stretch by simply clasping your hands if holding a physio ball is too much of a stretch. While the ball may initially feel light, after holding it in this stretch for a few breaths you will feel the weight of the ball, which will increase the stretch.

Difficulty: Easy

Instructions

Things You'll Need:

• Physio ball.

Overhead Stretch with a Physio Ball

1. Lie on your back with your knees bent and your feet flat on the floor. It is important to keep your lower back pressed flat into the floor throughout this exercise. Allowing the back to arch can lead to injury.

2. Hold onto the ball and rest it on your stomach. Tighten your abdominal muscles and lift the ball up so it is over your chest.

3. Inhale and keep your back flat as you lower the ball overhead and toward the floor. Go as far as you can while still keeping your back against the floor.

4. Exhale and lift the ball back up so it is above your chest.

5. Repeat eight to 12 times. Keep your breath even and your abdominal muscles contracted.

6. Bring the ball overhead and as close to the floor as you can with your back flat. Hold for five to 10 deep breaths. Focus on relaxing your shoulders and pushing your shoulders away from your ears.

Tips & Warnings

• The larger the ball the deeper the stretch.
• Don't forget to keep your back flat and your abdominal muscles contracted to prevent injury.

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