Swiss ball ham­string drop

Runner's World South Africa - - FLEXIBLE THINKING -

1. Kneel on a mat or cush­ion, feet an­chored by a piece of fur­ni­ture or a friend, and with a Swiss ball in front of you.

2. With el­bows on the ball, lower for­ward over 3-5 secs, aim­ing to keep align­ment be­tween your knees and shoul­ders (not bend­ing at the waist or hips) and rolling the ball away from you.

When you’ve gone as far as you can, flex your hips – your bum moves to­wards your lower legs – and roll back to start po­si­tion. Do 6-8 reps.

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