Exercise Ball Trunk Roll 1
Starting Position
Action
- Pull
your left arm up to your side.
- At the same time
lift your left leg straight up.
- Roll over onto
your right hip so your left shoulder is pointing up toward the ceiling.
- Hold this for 2 seconds.
- Return to the
starting position.
- Repeat on the other side.
Prime Movers
- Posterior
deltoid, glutes, abdominal obliques
Physio Tips
- Move
your shoulders and hips in the same plane rather than twisting.
- Start
with short movements until you get the feel of the movement.
- This is an especially good exercise ball
exercise for
swimmers.
Progression
- Add
air to your exercise ball
- Use your ball on a hard
floor rather than a mat or carpet
- Try
Trunk Roll 2.
When
trying this for the first time I recommend using a soft ball on an
exercise mat because at the end of your movement your base of support
is quite narrow.
This
exercise challenges your balance and proprioception. An effective trunk
roll is necessary for swimming efficiently. Other strengthening
exercises one should encorporate into
a
good swim program are as follows:
Superman
takeoff
Alternate
shoulder extension
Back
Extension
Superman
The
walkout
Alternate
arm/leg raise
Look
at the ceiling
Repeat this ball exercise 10
times.
Repeat this ball exercise 15
times.
Repeat this ball exercise 30
times.
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