L4 | Swiss Ball Plank |
|
EXERCISE USE
|
INSTRUCTIONSLean on your forearms on the ball and feet on the ground. Push your upper body slightly away from the ground to flatten the upper back between your shoulder blades - but don't round your spine. Tilt the pelvis so your lumbar spine is in neutral. Stiffen and activate the core, then 'anti-shrug' your shoulders to switch on your lats, as well as clench your buttocks to activate your glutes. Make sure all lats, glutes, thighs and core are on, and don't drop your upper body. Hold this position and keep breathing, for 10sec up to 60sec. |
|
SPECIAL NOTESProgression: Rotate the ball anticlockwise and then clockwise as though you are 'stiring the pot' or 'washing machine' to increase the difficulty |
Education Videos for this Exercise |
|
No items found.
No items found.
No items found.
No items found.
No items found.
No items found.
|
