This exercise helps to improve core stability that is essential to transferring power generated in the lower body to the upper body. The exercise is a spine sparing activity. Spine Sparing refers to movements and strategies that decrease a load on the spine, which will reduce disc herniations.
To start, assume a plank position with your forearms on a Swiss ball. Make sure there is space between your chest and your forearms. Your arm and forearm should be about a 90 degree angle.
Use your forearms to move the ball in small circles while keeping the rest of your body in the original position.
Do 10 circles to the left and then 10 to the right. That’s 1 set. Do 3 sets. Make sure you brace your core and glutes throughout the movement.
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