This set of exercises is performed with a medicine ball. If you do not have one, any ball will do. Good luck and get motivated.
 |
| Exercise 1-Medicine Ball Twist Side to Side (Picture 1) |
1. Sit on mat with knees bent and feet together
2. Abs compressed towards spine
3. Chest lifted
4. Hold medicine ball in front of ribs
5. Start with shoulders square to the front then twist side to side
INHALE
EXHALE-Keep ball close to mid-line and twist upper body side to side, right and left,
INHALE-Sit up and throw med ball at wall
EXHALE-Catch and rock back ( This exercise is fast. Your exhale lasts while you roll back and twist)
REPEAT for 30 seconds
Focus of Exercise: Strengthen core with flexion, and rotation. Hip Flexors and Scapular stabilizers are also used.
Tips:
1. Keep head and neck long
2. If you feel this in your back, put a small ball or cushion behind your low back for support
3. Don't take your eyes off the ball when you throw it.
4. Stabilize pelvis and hold it still
Stop:
1. Make your obliques do the twisting and minimize just throwing your arms side to side
2. Hold feet and knees still.
3. Avoid shifting knees and feet like they are on pedals
4. Avoid over rounding upper back and keep shoulders down
5. Avoid the turtle effect (Don't lose your head between your shoulders)
 |
| Exercise 1-Med Ball Twist-Throw against wall (Picture 2) |
 |
| Exercise 1-Med ball Twist-Catch Ball (Picture 3) |
 |
| Exercise 1-Med Ball Twist-Roll back after catch (Picture 4) |
 |
| Exercise 2-Med Ball Side Lean-Hold with both hands (Picture 1) |
1. Kneel on floor with knees shoulder width apart
2. Hold Medicine ball above head with arms straight.
3. Shoulders are down
4. Abdominals are compressed
INHALE-Begin lean to one side and transferring ball to outside hand, shifting weight to one leg and lifting the other
EXHALE-Continue to move to furthest position
INHALE-Hold furthest position for 5 seconds
EXHALE-Return to kneeling position
REPEAT ON SAME SIDE for 30 seconds
Focus of Exercise: Core stabilization, biasing recruitment of abdominals, hip stability and strength
Tips:
1. Imagine sliding on a wall with you body remaining in a straight line
2. Keep shoulders down
3. The farther the weight is transferred outside the mid-line of your body, the harder it is
4. Keep the distance between your ribs and hips the same on both sides of your body
5. Don't worry if you tip over a couple of times. It will get better
6. Remain looking forward the entire exercise
Stop:
1. Avoid arching or rounding your back
2. Don't let your shoulders creep up
3. Avoid collapsing down to the floor
4. Avoid looking down at the floor
Starting Position:
 |
| Exercise 2-Med Ball Side Lean-Let go with top hand, lean more (Picture 2) |
 |
| Exercise 2-Med Ball Side Lean-Hold 5 seconds (Picture 3) |
 |
| Exercise 3-Med Ball Roll Backs-Roll Back with ball above (Picture 1) |
1. Sit on floor with knees bent
2. Hold Medicine ball above head with arms straight.
3. Shoulders are down
4. Abdominals are compressed
INHALE-Hold position
EXHALE-Roll back with arms above your head
INHALE-Hold
EXHALE-Sit up and simultaneously throw ball (Option to just sit up or have someone to throw to))
REPEAT for 30 seconds
Focus of Exercise: Strengthen core with flexion.. Hip Flexors and Scapular stabilizers, shoulders are also used
Tips:
1. Make your core your prime worker and not just using momentum and your arms
2. Keep your shoulders down
3. Compress abdominals. Lift belly button up
4. The longer the arms the longer the lever and the more difficult it becomes.
Stop:
1. Avoid your legs straightening
2. Avoid dumping down into your core when you roll back. Keep body long
3. Avoid the turtle effect (Don't lose your head between your shoulders)
 |
| Exercise 3-Med Ball Roll Back-Sit up and throw or hold ball above (Picture 2) |
 |
| Exercise 3-Med Ball Roll Back-Catch ball or bring arms down (Picture 3) |
No comments:
Post a Comment