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
Repeat this ball exercise 10
times.
Repeat this ball exercise 15
times.
Repeat this ball exercise 30
times.
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