Rubberband Pulldown on Stability Ball

Strengthens the muscles at the sides of the back.

Equipment
· Stability ball (use a chair as a substitute or do the exercise standing up).
· Rubber band (use imported exercise bands/tubes or substitute a four-foot long rubber band bought in the local market or hardware).

Exercise Technique
1. Sit down on the ball with your feet flat on the floor.
2. Loosely wrap the ends of the rubber band around your hands until you have the right amount of resistance or tension.
3. Raise both arms overhead. Hold one arm steady as the “anchor arm” while you pull down with the other arm.
4. Return to the starting position.
5. Do the desired number of repetitions. Do the other side.

Performance Tips
1. Exhale as you pull downward; inhale as your bring the arm up.
2. Start the downward pulling movement by pretending that you are squeezing a small ball in between your armpit and the side of your upper body.
3. Pull your elbow downward and not sideways.
4. Keep the movement in the front of the body. Do not try to pull the rubber band behind your neck.
5. To increase the resistance, use two bands.

Repetitions
Do 12 to 15 repetitions on each side.