Enhance spinal health and correct bad posture through this innovative tennis ball exercise regimen, as suggested by a fitness trainer.
New Take:
Hey there, fitness enthusiasts! Looking for an easy way to strengthen your upper back and improve poor posture? Look no further, we've got a novel routine for you - thanks to Viktor Makarin, a master at treating back pain.
This routine involves placing a few tennis balls you might have lying around the house under the right areas to work your upper back muscles and shoulder girdle like a charm. The best part? No fancy equipment required!
The sequence primarily focuses on manipulating and mobilizing the upper back and shoulder region, ensuring those often-neglected muscles get the attention they deserve. Think light weights, high repetitions, and some Pilates-inspired moves for strengthening your body's core.
Initially, it was the simplicity that caught my eye. No heavy dumbbells or fiddly resistance bands here! Instead, this four-move routine uses fundamental Pilates postures and principles to help you build a robust and resilient physique.
So, if you've been neglecting your upper back muscles due to your sedentary lifestyle, it's time to give them the attention they crave. This routine can help you awaken dormant muscles, balance imbalances, and enhance mobility around your neck and shoulders. Give it a whirl whether you're working from home or hitting the gym!
Home Workout Savior: Tennis Ball Routine
Sure, Makarin's video may be sped up, but don't fret about keeping up with his pace. Instead, focus on the muscles and joints each exercise targets, and if restricted mobility holds you back on a move, just move on to the next until you've gained better range of motion.
Consider the four moves as a circuit, spending around 20 to 30 seconds on each exercise, and complete up to three rounds. Remember, slow and steady wins the race!
FitWell Newsletter
Join our newsletter to get achievable workout ideas, practical health tips, and lifestyle advice delivered straight to your inbox each week.
Let's dive into the moves! Here's a quick breakdown:
1. Over the head ball pass
- Begin face down, supporting your forehead with a towel, and extend your arms to the sides. Clutch a tennis ball in your right hand.
- Squeeze your shoulder blades to activate the upper-back muscles, then move both arms in a circular motion to bring the ball to your mid-back while your other arm arches overhead.
- Bend both elbows as you bring the hands together to exchange the ball.
- Extend your arms and switch directions to repeat the movement.
2. Scapula Release and Arc
- Start face down, resting your forehead on a towel, and extend your arms to the sides, holding tennis balls.
- Squeeze your shoulder blades and lift your arms off the floor, then move both arms at a 45° angle.
- Lower your arms and release the balls, then use your back muscles to lift them again.
- Repeat, alternating the direction of the movement.
3. 90° ball bounce
- Lie face down with your elbows at 90°, holding tennis balls in your hands.
- Squeeze your shoulder blades to activate the upper-back muscles, then lift your arms, and bounce the balls on the floor.
4. Dart shoulder 360s
- Begin face down, clutching a tennis ball in one hand, and extend your arms out in front of you.
- Squeeze your shoulder blades and lift your chest and feet off the floor.
- Keeping this position, sweep your arms back so they meet at the base of your spine, pass the tennis ball from hand to hand, and then reverse the motion to pass it in the opposite direction.
Get ready to strengthen and stabilize those upper back muscles! Enjoy your home workout and remember to focus on form and those hard-to-reach muscles. Your back will thank you!
This four-move tennis ball routine, as demonstrated by Viktor Makarin, offers an effective yet simple way to enhance upper back strength and posture in the comfort of your home. The sequence, inspired by Pilates principles, includes exercises like the Over the head ball pass, Scapula Release and Arc, 90° ball bounce, and Dart shoulder 360s. These workouts, when incorporated in a circuit with proper form, can contribute significantly to your health-and-wellness regimen by improving flexibility in your upper back and boosting overall fitness-and-exercise performance.
