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Standing Balloon Exhale, Left Side Bend, Right Arm Reach Back

BeginnerMobilityTier T2

You stand in a staggered stance with the right foot ahead and the left knee unlocked. You blow into a balloon while bending to the left and reaching the right arm back.

Targets: Thoracic Spine

Stop if

Avoid straining the neck or cheeks. If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand in clear space with a plain round balloon. Put your right foot a little ahead of your left and keep your left knee soft, with a little more weight on your left leg.
  • Hold the balloon in your left hand and place your right arm back behind you.
  1. A man standing upright with his right foot ahead, a limp blue balloon's neck between his lips held by his left thumb and finger, and his right arm slightly behind him.

    Step 1 of 6

    Stand with your right foot a little ahead and your left knee soft. Hold the balloon's neck at your lips with your left thumb and finger. Place your right arm back behind you.

  2. A man in a staggered stance blowing into a small blue balloon, his trunk bent slightly to his left and his right arm slightly behind him.

    Step 2 of 6

    Breathe out slowly into the balloon as your left shoulder lowers a little toward your left hip. Keep a little more weight on your left leg.

  3. A man in a staggered stance blowing into a larger blue balloon, bent further to his left with a slightly rounded upper back and his right arm slightly behind him.

    Step 3 of 6

    Breathe out slowly again and keep bending to the left. Your upper back rounds a little.

  4. A man in a staggered stance blowing into a large blue balloon, bent to his left with his right arm reaching back and his left shoulder forward.

    Step 4 of 6

    Breathe out slowly a third time and reach your right arm back more. Your left shoulder comes forward as your left side stays bent.

  5. A man in a staggered stance holding a large blue balloon pinched shut in his left hand away from his mouth, bent to his left with his right arm behind him.

    Step 5 of 6

    Breathe in slowly, then pinch the balloon's neck shut and take it from your mouth. Let the air out, relax and start again.

  6. A man standing upright with his right foot ahead, a limp blue balloon's neck between his lips held by his left thumb and finger, and his right arm slightly behind him.

    Step 6 of 6

    Stand with your right foot a little ahead and your left knee soft. Hold the balloon's neck at your lips with your left thumb and finger. Place your right arm back behind you.

Breathing

  • Breathe in slowly through your nose and breathe out slowly into the balloon.

Safety Information

Avoid straining the neck or cheeks while blowing into the balloon. Keep a relaxed neck and cheeks and no forced effort. A person who cannot breathe through the nose should consult an allergist, an ENT doctor or a physician. If anything hurts or you feel unwell while doing this, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.