01.
Shoulder+chest, knee on the ground, ball on the right, right arm above the ball.
Press your right shoulder down and move forward.
Look at your left hand.
Feel the stretching of your shoulders and reach your upper chest.
02.
Knee on your back, ball in front.
Go forward, with your forearms on the ball.
Slowly move the ball forward and open the armpit to extend.
Feel the stretch in your arms and lower back.
03.
Core+chest lying on the ball.
Fully straighten your legs, push your toes to the ground, extend from your hips, bend your back, and open your chest.
04.
Lie on the ball with your legs and core.
Open your feet hip width apart and step on the ground with your feet.
Stretch your legs, push back, and lie down in Qiushang.
Feel the stretching of the core and the stretching of the legs.
05.
Thigh+core+back 06.
Thigh+core+back kneel on the knee, and the left side falls on the ball.
Extend the right arm upward as far as possible.
Fully straighten your right leg and lengthen your right side.
Feel the core, thighs and back stretch.
07.
Quadriceps femoris+hip knees kneel, with the stability ball behind.
Bend the right knee, with the heel close to the hip, and stretch the instep.
Put your hands on your hips and keep them straight ahead.
Feel the quadriceps stretch.
08.
Knee on the inside of your thigh, with the ball beside you.
Fully straighten your left leg with your foot over the ball.
Feel the stretch inside your thighs…