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.
Action
  • 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.
Progression
  • 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
Superman
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.

            Return to the top of Trunk Roll 2

Beginner

Intermediate

Advanced