Swiss Ball Core Roll Out

Swiss Ball Core Roll Out

This exercise is great for the core muscles including (Rectus admoninis, Transverses abdominis, and External/Internal obliques) as well as the serratus anterior (through protraction of your shoulder blade) For this exercise: -Keep knees on a cushioned surface to prevent anytime of bursitis of the knee. -Roll out using your arms, start SMALL -Gradually increase the distance the ball travels. -Make sure to AVOID hyperextension of the lumbar spine by engaging your core. -Make sure to AVOID scapular winging by engaging your serratus anterior To learn more about the EMG activities of the #core during swiss ball exercises here is an article that addresses this: โ€œCore Muscle Activation during swiss ball and traditional abdominal exercisesโ€ by Excamilla et al. 2010
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