If you’re finding your neck and upper back are getting tight or sore, perhaps because you’ve got a desk job and end up at the computer all day, you’ve got three upper back and neck posture exercises with the Pilates ball (small or ova ball) to try.

Watch the video or read more below:

Here are the Three Upper Back and Neck Posture Exercises with the Pilates Ball (Small or Ova Ball) to Try Out:

Start with the first exercise and then work your way into the second and the third, as it’s a lovely sequence to go through.

If unfamiliar with the Pilates ball then check out our video for beginners.

Exercise #1: Lay down – Ball between the shoulder blades

Upper Back and Neck Posture Exercises with the Pilates Ball (Small or Ova Ball): Exercise #1: Lay down - Ball between the shoulder blades

Deflate the ball to about half. Place it in between your shoulder blades and lay down on it, arching yourself over the ball and getting the back of your head onto the mat. Bend your knees, feet are flat on the floor. Relax! Stay here for a minute. If you’d like, you can practice your deep breathing exercises at the same time.

Exercise #2: Lay down – Ball behind your head

Upper Back and Neck Posture Exercises with the Pilates Ball (Small or Ova Ball): Exercise #2: Lay down - Ball behind your head

As with the exercise above, the ball needs to be half deflated. Lay on the mat and place the back of your head on the ball, knees bent and feet are flat. Relax into this position. Add extra movement by gently pushing the back of your head into the ball and holding for 5-seconds.

Repeat: 5-second hold, 5 – 10 times

Exercise #3: Lay down – Ball on the sternum

This time you’re laying on your front on the mat, with the ball (half-deflated) under your sternum (upper chest). Relax over the ball, resting your arms by the side of your body and forehead on the mat. Raise your upper body and arms away from the mat before lowering back to the start position.

Repeat: 3 x 10 times

 

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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