Exercise Ball Retroflexion Shoulders

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The exercise ball Retroflexion shoulders workout is designed to primarily engage the Lats and Lower Back.

The exercise ball plays a crucial role in this workout by providing an unstable surface.

This instability forces the Lats and Lower Back to work harder to maintain balance and stability.

While other muscles may be activated to a lesser extent, the focus remains on the targeted muscles.

Place an exercise ball on the floor and position yourself facing down with your chest and upper body resting on the ball.
Extend your legs straight behind you, toes touching the ground, and position your feet slightly wider than hip-width apart for stability.
Extend your arms straight out in front of you, palms facing down, and engage your core muscles for stability.
Begin the movement by retracting your shoulder blades, pulling them together towards your spine, and squeezing your upper back muscles.
As you retract your shoulder blades, lift your arms off the ground, keeping them straight and parallel to the floor.
Hold the contracted position for a brief moment, focusing on the tension in your upper back muscles.
Slowly lower your arms back down to the starting position, maintaining control and engaging your shoulder muscles throughout the movement.

Start by sitting on the exercise ball with your feet firmly planted on the ground, hip-width apart, and your knees at a 90-degree angle. Place your hands on the ball, shoulder-width apart, with your fingers pointing forward.
Engage your core muscles by drawing your belly button in towards your spine. This will help stabilize your body and create a solid foundation for the exercise.
As you exhale, slowly lean back, rolling the exercise ball down your back until your shoulders are in line with your hips. Keep your neck in a neutral position, avoiding any strain or tension.
Once you reach the desired position, focus on engaging your lats and lower back. Imagine pulling your shoulder blades down and back, squeezing them together. This will help activate these muscles and enhance their involvement in the exercise.
Hold this position for a few seconds, feeling the tension in your lats and lower back. Then, inhale and slowly return to the starting position by rolling the exercise ball back up your back, maintaining control and stability throughout the movement.