Rolling Plank 2
- 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.
your abdominal muscles.
your arms to move the ball ahead.
normally and use a slow and controlled movement.
the ball under your upper forearms at the point of full extension.
- Stop before your hips start to sag.
yourself back to the start position.
hip flexors, shoulder extensors
- 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.
exercise becomes more difficult if you start with the ball further away.
- Add air to your ball to make your ball less
- Try the Ball Plank Knee Tuck.
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.
Repeat this ball exercise 6
Repeat this ball exercise 10
Repeat this ball exercise 20