• A must exercise to progress to for good lateral neuromuscular control through the kinetic chain and increased awareness of lumbo pelvic hip integrative function.
• A great exercise for developing core strength and core control.

Preparation :

• ENSURE that the client is used to the stability ball.
• Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
• Activate core with proper drawing in and pelvic floor contraction.

Movement :

• Sit on the ball.
• Slowly roll down the ball while comfortably placing your shoulder blades, head, and neck on the ball with both feet straight ahead.
• Lift your hips up until they are in line with your knees and shoulders.
• Position the arms out to the side, externally rotated (as shown in the video) and hold.
• Shift your weight so that the stability ball rolls laterally.
• ONLY roll to the point where control is maintained, roll back slowly.
• Keep hips and shoulders are level throughout the entire movement, and ensure that proper spinal position is maintained throughout exercise.