THE MOVES: Stretching the lats using an exercise ball.
WORKS ON: Lat flexibility and opening of the chest. Tight lats can lead to decreased shoulder range of motion and shoulder injuries.
HOWARD LIPIN / Union-Tribune
To stretch the latissimus dorsi muscles (upper back) and open the chest, San Diego fire Capt. Thom Morris kneels down facing a stability ball and then rolls the ball away until both arms are straight.
Setup: Kneel down on both knees while facing an exercise ball. Clasp the hands together by intertwining the fingers with the thumbs up. Place the hands and wrists on top
of the ball.
STEPS: Roll the ball away from you until the hands are overhead and the arms are straight (the knees will be approximately 90 degrees to the torso). Push both arms down into the ball and try to move the chest toward the ground. Keep the abdominals tight so your lower back does not arch. Hold for 15 to 30 seconds.
REPETITIONS: Repeat the stretch five times.
PRECAUTIONS: Do not hold your breath. Use a mat or a towel if you have pain when kneeling.
OPTIONS: You can try to simulate the stretch in a doorway with both hands overhead, however, it is more difficult to keep the low back from arching.
MEET Thom Morris
TITLE: Fire captain, Station 24, Division A
YEARS OF SERVICE: 25
HOME: Rancho Bernardo
MARITAL STATUS: Married, one daughter
ACTIVITIES/INTERESTS: Running, swimming, cycling, gardening
Each week Firehouse Fitness features members of the San Diego Fire-Rescue department demonstrating exercises and stretching techniques that can be incorporated into almost any fitness routine. For more information, see www.sdfdwellness.com