How to Do
How to Do Throw-Catch with a Swiss Ball in the Back Extension
Each swiss ball back extension throw catch should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this swiss ball back extension throw catch.
Beginning
Beginning Throw-Catch with a Swiss Ball in the Back Extension
1. Pick an appropriately sized wall ball and hold it in your hands.
2. Stand about 2 feet in front of the wall, feet hip-width apart, toes pointing slightly outward.
3. Keep the ball at chest level. Make sure your elbows are tucked into your sides.
4. Squeeze the ball while engaging your core. The harder you squeeze the ball, the harder your core and shoulders have to work.
Movement
Throw-Catch with a Swiss Ball in the Back Extension Movement
1. Place the Stability Ball on the ground. With the Medicine Ball held in both hands, lie prone on the Exercise Ball with your abdomen on the dome of the ball. Extend your legs behind you, and tuck your toes under. Straighten up and make sure that your head, neck, shoulders, hips, knees, and ankles are all aligned. Tighten your core, glutes, and hamstrings to keep you balanced on the SB.
2. Your arms should be fully extended and hanging down from your shoulders. Bring your shoulders back and down, fold just a little bit at the hips and rotate your torso to one side. Unwind in the opposite direction, and simultaneously throw the ball to your partner.
3. Stay with your torso to the same side as you wait for your partner to throw the ball back to you. Once you catch it, rotate back to the center, and repeat the movement. Make sure that your head, shoulders, and hips remain fully aligned throughout the rotation and unwinding motion.
4. Repeat for the required number of repetitions before switching sides.
Benefits
Throw-Catch with a Swiss Ball in the Back Extension Benefits
This exercise can be done at home or in the gym, as long as you have a partner.
This exercise strengthens all the muscles in the back, especially the lower back.
Your hamstrings, glutes, and core muscles will also be activated to keep your body aligned as you perform the exercise.
This exercise mimics the functional movements in sports such as basketball.
Exercise Aliases
Exercise Ball Back Extensions, Medicine Ball Throw and Catch, Swiss Ball Back Extensions, Medicine Ball Exercises.
