Friday, May 17, 2013

Day 321- X Rolls on Ball

This exercise uses the large exercise ball to challenge the proprioception of the body during spine rotation.

To do this exercise you will need a mat and a large exercise ball.  Start by lying on your belly on the ball with your arms lengthened out to the side.  Inhale as you rotate your spine to the side, which will open the arm and the chest to the ceiling.  Continue rotating the spine until you are almost lying on your back on the ball.  At this point bring the bottom leg out from underneath the top so that you are on your back.  Then reverse the motion by rotating the spine in the opposite direction.

Things to think about
There is a very good chance that you will fall off of the ball when learning this exercise.  That’s what makes it fun.  Be sure that you have plenty of space around the ball. 

During this exercise, imagine suspending your bones through the balanced tension of you’re myofascial system.  Allow the length of the muscles support the bones as they roll.

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