Physio-Ball Russian Twist
· Sit on a Physio-Ball with feet shoulder width apart and slowly
walk yourself out on the ball until the ball is directly under your mid-back.
· Your hips, knees and shoulders should be in a horizontal line.
· Extend your arms straight, and clasp your hands together.
· Begin rotating to the left, allowing the ball to roll underneath
your shoulders.
· Allow your eyes to follow your hands during the rotation.
· Continue to rotate to the left to a position at which your left
upper arm is resting on top of the ball.
· Return to the starting position and repeat the rotation to your right.
· Alternate the rotation left and right for 15-20 repetitions.
Make sure you stabilize your lower body as
your perform this exercise.
Single Leg Airplane Rotation
· Place feet together, bend at the hips so your back is flat, and chest is
parallel to the floor.
· Extend your arms straight out from the shoulders, lift the right foot off the
floor and balance on your left foot.
· Keep the right foot off the floor the entire exercise.
· Begin the exercise by rotating your left arm downwards toward the
left foot.
· Simultaneously rotate the right arm upward.
· Create the rotation in the torso of your body.
· Continue to rotate to a position where the left hand is
directly above your left foot, and the right hand is pointing up.
· Return to the starting position of the exercise and repeat
for 10-15 repetitions.
· Repeat the exercise sequence balancing on your right foot.
Create the rotation in the torso of
your body.
