How to Do Standing Medicine Ball Trunk Flexion and Extension
Adequate total body flexibility will be required, specifically in the shoulder extensors, to ensure minimal compensation at the low back during the upward phase of the exercise.
Each exercise 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 exercise.
Beginning Flexion and Extension
Grasp a med-ball with both hands and keep elbows slightly bent.
Assume a squat position.
Flexion and Extension Movement
1. Draw your belly button inward toward your spine.
2. From the squat position, squeeze glutes to start extending at the ankle, knee, hip, and spine.
3. Flex shoulders overhead as far as can maintain a neutral spine.
4. Lower to starting position, repeat as required.
Flexion and Extension Benefits
Integrated total body strength production.
Improved total body neuromuscular efficiency.
Medicine Ball Exercises, Extension/Flexion Exercises, Core Exercises