Exercise Ball Trunk Roll 2

Starting Position
  • Start this ball exercise as you did the Beginner Trunk Roll
  • Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated just under your belt line.
  • 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 and your right arms up to your side.
  • At the same time lift your right leg straight up.
  • Roll over onto your left hip so your right shoulder is pointing up toward the ceiling.
  • Hold this for 2 seconds.
  • Then return to the starting position.
  • Repeat this 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.
  • Try performing several repetitions to one side before switching to the other side.
  • A firmer ball will offer a less stable surface

This is a great exercise to help develop proprioception and coordination in swimmers where a smooth trunk roll is important to minimize resistance in the water.

Here are some other exercises beneficial to swimmers:
Superman takeoff
Alternate shoulder extension
Back Extension
The walkout
Alternate arm/leg raise
Look at the ceiling

1ballsRepeat this ball exercise 10 times.

2ballsRepeat this ball exercise 15 times.

3ballsRepeat this ball exercise 30 times.

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