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How to Do

How to Do Swiss Ball Back Using Single Arm and Rotation

Each swiss ball back extension throw catch using single arm and rotation 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 using single arm and rotation.

Beginning

Beginning Swiss Ball Back

1. Lie facedown on a Swiss ball, feet against a bench or a wall.

2. Placing your hands behind your head is a good way to start.

3. Flex your glutes, hamstrings, and lower back until your back forms a straight line.

4. Return to the starting position after a one-second pause.

Movement

Swiss Ball Back Movement

1. Place the Stability Ball on the ground. With the Medicine Ball held in one hand, lie prone on the SB 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. You'll hold the MB in the right hand if you're throwing it to the left, and vice versa. This is a highly advanced version of the exercise, so don't try this variation until you are fully comfortable with performing it with throwing and catching the MB with both hands.

3. 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.

4. 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.

5. Repeat for the required number of repetitions before switching sides.

Benefits

Swiss Ball Back 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, Swiss Ball Back Extensions, Med Ball Throw.