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Torso Rotation

IntermediateStrengthTier T2

Stand tall holding an exercise ball in both hands with the arms straight in front. Rotate your torso to one side, keeping your eyes on the ball. Rotate back to the other side and repeat.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

stability_ball

Home Options

  • stability ball

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand upright holding an exercise ball with both hands.
  • Extend your arms so the ball is straight out in front of you.
  1. She stands upright, both hands holding the exercise ball on arms extended straight out in front of her chest, feet planted hip-width.

    Step 1 of 5

    Stand upright holding the ball with both hands, arms extended straight out in front.

  2. Her torso is rotated to the right, the ball carried around on the still-extended arms and her eyes fixed on the ball.

    Step 2 of 5

    Rotate your torso to one side, keeping your eyes on the ball.

  3. Her torso is now rotated to the left, the ball carried through center on the extended arms and her eyes still fixed on it.

    Step 3 of 5

    Rotate back to the opposite direction, eyes still on the ball.

  4. She is passing through center mid-repetition, the ball steady on the extended arms and her trunk upright between rotations.

    Step 4 of 5

    Repeat the side-to-side rotation for ten to twenty repetitions.

  5. She stands upright, both hands holding the exercise ball on arms extended straight out in front of her chest, feet planted hip-width.

    Step 5 of 5

    Stand upright holding the ball with both hands, arms extended straight out in front.

Safety Information

Rotate the torso to one side keeping the eyes on the ball, then rotate back to the opposite direction, repeating ten to twenty times. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the eyes-on-ball rotation each way and avoid a bounced or whipped rotation. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.