Exercise Ball Trunk Roll 1
Starting Position
- Start this ball exercise by lying over the ball with the ball situated just under your belt line as you did for the advanced back extension ball exercise, the leg raises, and the superman exercise.
- Contract your abdominals so that your back remains straight.
- Hands are resting lightly on the ground in front of the exercise ball.
- 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.
- Posterior deltoid, glutes, abdominal obliques
- 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.
- 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.Return to the top of Trunk Roll Ball Exercise
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