- Tie a resistance band around a secure bar. It should be around the same height as the top of the stability ball. Grab onto the band, and set the amount of tension so it is low to medium. There should be tension in the band at all times.
- Get into a plank position with your forearms on top of a stability ball, and set your body so it is in a straight line from your head to feet. Your head, torso and hips should be in a stacked position.
- Before you initiate the stir the pot movements, brace your core (7-8 out of 10 in terms of the intensity of the brace), tuck your ribcage towards your hips (close the space in your midsection), and squeeze your glutes. This will provide you with the lumbo-pelvic stability you will need to perform this exercise.
- While keeping your entire body but your arms in a fixed position, extend your elbows and roll the ball forward, and perform figure 8 (or alphabet) movements. Roll the ball back in towards your body by performing the reverse movements with your arms. Stop the movement when your shoulders are directly above your elbows.
- Reset and repeat before your next roll-out/stir the pot movement.
- Make sure you do not allow your lower back to hyperextend, ribcage to flare, hips to collapse/pike/, neck to collapse, or your hips/torso/spine to twist.
- As for your breathing, do what is the most effective for you. But for the duration of the set, make sure you are taking deep breaths in through your nose (360 degrees of air around your spine), and are exhaling through your mouth.
- Keep your arms relatively relaxed so they do not dominate the exercise.
You can make this exercise easier by using no band, using a band with less resistance, not extending your arms as much, or placing your feet so they are a greater width apart.
You can make this exercise more challenging by using a band with more resistance, extending your arms even more, placing a weight or chain on your mid-back, performing negative reps and slowing down your speed, elevating your feet on a bench/box, or placing your feet so they are closer together.
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