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Rolling Plank 2




Illustration of the Rolling Plank

Starting Position
  • To perform the rolling plank ball exercise,  kneel in front of the ball and lean on your hands on the ball about shoulder width apart.
  • Tighten your abdominal muscles.
Action
  • Straighten your arms to move the ball ahead.
  • Breathe  normally and use a slow and controlled movement.
  • Keep the ball under your upper forearms at the point of full extension.
  • Stop before your hips start to sag.
  • Pull yourself back to the start position.
Prime
Movers
  • Abdominals, hip flexors, shoulder extensors
Physio
Tips
  • If you are prone to instability or have a history of shoulder dislocation, do not do this exercise.
  • There is a risk of shoulder dislocation with this exercise in people so predisposed.
Progression
  • This exercise becomes more difficult if you start with the ball further away.
  • Add air to your ball to make your ball less stable.
  • Try the Ball Plank Knee Tuck.


rolling plank start


rolling plank finish


This is a progression of the Rolling Plank 1 ball exercise. Start this ball exercise using short movements. Push the ball forward only 4 inches to start and come back. If you can maintain a neutral lumbar spine and control the ball then try pushing a little further forward. This exercise is made easier by using a large soft ball.


1ballsRepeat this ball exercise 6 times

2ballsRepeat this ball exercise 10 times

3ballsRepeat this ball exercise 20 times



1ballsBeginner 2ballsIntermediate 3balls     Expert

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