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Benefits: strengthens upper back and arms
maintains good posture

Lat Pull with Rotation

Equipment: large Pilates ball, band

Starting Position : Sitting tall on the ball, legs and feet hip width apart, thinking of the sitting bones connected to the ball.

Hold the band in both hands, palms forward.
    Keep your shoulders and arms wide and keep mild tension in the band. Ensure your arm pit muscles are continually gliding down toward your hips throughout the movement. Think of the shoulder blade baby finger trajectory.
    Inhale deeply to prepare for the movement.

Exhale and using the armpit muscles, glide the shoulder blades down and wide, and pull the band apart.
    Feel the tension between the shoulder blades.

Inhale. Rotate to the right, keeping the armpit muscles engaged (pulled down).

Exhale return to center. Remember your armpit muscles.

Inhale. Rotate to the left. Your armpit muscles stay down.

Exhale. Return to center, keeping your armpit muscles engaged.

Repeat 3 more times each direction.