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Swiss Ball Dynamic Torso Rotations
Begin by sitting on Swiss ball and then walking out to a supine bridge position. The gluteal muscles should maintain consistent tension throughout the movement so that the body remains parallel from the knees to the shoulders. From the supine bridge position, forcefully contract the obliques and posterior shoulder muscles to quickly assume a position so that the right elbow is supporting the upper body on the Swiss ball. For the first three repetitions (or until stability is learned), it is recommended that the movement be performed at a relatively slow velocity. Perform an equal number of repetitions on each side so that the body is alternately supported on the right and then the left elbow. To focus on power development, a total of six high velocity repetitions (each side) should be performed per set so as not to fatigue the trunk and shoulder muscles; include 1 minute rest between sets.
Step : 1
Position ball on upper back.
Step : 2
Forcefully rotate the torso so that the right elbow is supporting the upper body on the Swiss ball. Repeat for an equal number of repetitions on both sides.
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