Extension and flexion of the arms in a lunge (left)

Individual work

Lunge (left) with the upper body upright, front (left) leg bent (approximately right angle at the knee joint) on a balance cushion/balance ball (possibly placed upside down), back (right) leg bent, with the supporting leg (left) an elasticated rubber band is clamped between the foot and the balance cushion/balance ball. Grasp one side of the elastic band at around stomach height, slowly raise your arms over your head to a high position and back to the starting position.

Attention:
Do not arch your back, tense your core.

Lighten:
Bend your supporting leg less (more upright starting position); choose an elastic band with less resistance; place your supporting leg on the floor.

Harden:
Choose a rubber band with greater resistance.

Variant:
Lift your arms up in front of your body from the holding position (the distance between your arms does not change) or bring your arms together at your sides in an arching movement overhead.

1 balance cushion/balance hemisphere
1 elasticated rubber band