Rolling Plank 2
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.
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
times
Repeat this ball exercise 10
times
Repeat this ball exercise 20
times
