Rolling Side Plank
Starting Position
- Kneel beside your exercise ball without letting
it touch your thigh.
- Rest your arm on the ball close to your side so
that you form a straight line from your head to your knees
- This is the basic side plank on the exercise
ball.
Action
- Lean sideways into the ball onto your forearm.
- Slowly and in a controlled fashion, let the
ball roll away as you lean further to the side.
- Return to the start position by pulling your
elbow back to your side.
Prime Movers
Physio Tips
- Let your knee raise off the floor to maintain a
neutral spine and pelvis.
- Do not let your pelvis tilt and don't let your
hip touch the exercise ball.
- Don't let your shoulder move beyond the 90
degree point.
- It helps to check your alignment in a mirror.
- You should not experience any shoulder or knee
pain with this exercise.
- If you do, consult a physical therapist.
- If you find this exercise ball exercise too
difficult try the simple Side Plank Exercise with the
shoulder in slightly differing degrees of abduction.
Progression
- You will find this exercise ball exercise more
difficult if you start in a position farther from the ball.
- Add air to your ball to make it less stable.
- Use a smaller ball.
When first attempting this ball exercise use only small
amplitude movements where you feel in control. As you get better at it
you can increase your lateral movement.
The rolling side plank is a great way to strengthen weak muscles that
stabilize your spine and pelvis - a common source of, and result of
recurring back pain.
Once you've mastered it on the floor and the
other
floor exercises you are ready to introduce an
unstable
surface.
Hold this position for 3
seconds, and repeat 6 times on each side.
Hold this position for 3
seconds, and repeat 10 times on each side.
Hold this position for 3
seconds, and repeat 15 times on each side.
Return
to the top of Rolling Plank on the Exercise Ball