Hi, I'm going to show you how to do a side bend with a combination of a shoulder press using a stability ball. The size of the ball needs to be dependent upon your height so I'm going to use a 65 cm ball, I'm 5'5". Now take your hands and you are going to push them into the ball just enough that you can feel your chest contract and your anterior deltoid. We are pushing the ball up over our head and we are going to tilt to the side over and then back up and bring the ball down, keep the pressure in your palms, don't let it go, push it up, tilt, and come back down. So things to really think about, you are applying that pressure into the ball, keep your knees shoulder width apart, slightly bent we're pushing straight up overhead, keep that tension and as you go over to your side you want to make sure that you don't round your back out, keep it nice and straight, chest open, tilt just enough so that you can feel the pinch between your rib cage and your hip, exhale, inhale, exhale, inhale. So you are going to get several breaths as you do this motion, keep the motion going so that you are back to back with your movements. You want to push between 10 and 20 repetitions of each combination. Once you finish that on one side you are going to switch over to the other side. It is very very important that you keep that pressure on the ball. If you just let your hands relax you are not going to get as much out of the work as you are doing the press. We want to engage the chest wall and we want to engage the shoulders. You are even going to feel a little in the triceps in the back of your arms. We want to really engage those obliques so it is up, over, center, and down. Keep the knees slightly bent, don't lock them, let them relax just a little bit as you are doing your bend over and just really try to focus on rib cage to hip as you are doing your movement and that is how you do your side bend with your overhead press.
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