Ball Dumbell Press

Ball Dumbbell Press

Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells on each side of your chest.

Push the dumbbells straight up and slowly lower them down after a short pause.

Breathe out while pushing and breathe in while returning to starting position.

Abdominal ball exercises

Stability ball V-pass

Lie faceup on the floor, holding a stability ball overhead with both hands, your legs together and extended straight on the floor (a). In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet (b). Squeeze the ball with your legs and lower your arms and legs back to the floor (c). Repeat, passing the ball back to your hands. That’s one rep. Do eight to 10.

Rounded Shoulders

Rounded shoulders

The problem: Weakness in the middle and lower parts of your trapezius (the large muscle that spans your shoulders and back)

The fix: Lie facedown on the floor, with each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for five seconds. That’s one rep; do two or three sets of 12 reps daily.

Ways to Correct your Slouching Posture

Slumping your shoulders doesn’t just make you resemble one of our long-extinct ancestors—if you don’t stand up straight, no amount of exercise will give you the hot bod you’re after.

Here’s why: Over time, poor posture takes a serious toll on your spine, shoulders, hips, and knees. In fact, it can cause a cascade of structural flaws that lead to back and joint pain, reduced flexibility, and compromised muscles, all of which limit your ability to burn fat and build strength.

But you can head off all these problems by using the exercises to fix your form, soothe your pain, and get your curves moving in the right direction.

Get your posture checked and we will offer custom exercises to correct your problems. Call 604-270-1007 now. All ages, young and old, accepted.

Back exercises

Prevent back pain with these exercises that will strengthen and condition your back.
Cat-Cow Variation

Get your doctor’s okay before starting these strengthening and conditioning exercises.
Reduces stiffness in back and hips; relieves tension in spine

a. Cow Pose: On hands and knees, inhale and lift head while making back concave.

b. Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.

c. Child’s Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child’s Pose for several breaths.