Instructions:
1. Easy variation: ball at the shins. Moderate variation: ball at the knees/quads Hard: Ball at the feet
2. Choose variation of the ball, walking hands out to shoulder width position
3. Core engaged, Inhale on the way down, allow the ball to move slightly forward opening the chest
4. Exhale, keeping elbows in, activating the chest
Instructions:
1. Position into a bridge, neck supported, feet shoulder width apart, and core engaged
2. Allow the hips to drop towards the floor allowing more weight on the shoulders
3. Begin with the weight above the chest with elbows slightly bent and elbows brought closer the center of the body
4. Inhale as you bring the weight over the head stopping when the triceps leave the peripheral vision
5. Keeping elbows slightly bent, exhale as you bring the weight back to starting position over the chest.
Stagnation Therapy 