Get Yourself Moving: The Swiss Ball Pass Over

Starting in a supine position with arms and legs fully extended, place a Swiss ball between the feet. This works best with athletic shoes or bare feet as socks do not provide enough grip.

Allen Russell, MA, CPT (.(JavaScript must be enabled to view this email address)), and Kristy Cooper (.(JavaScript must be enabled to view this email address)) are trainers at Crossroads Fitness Center. Info: 242-8746.
There is a risk of injury associated with any physical activity. Please consult your physician before engaging in this or any exercise regimen.



Bring the legs and arms to vertical, engaging the abdominal muscles, and pass the ball from the feet to the hands. Engage the core fully, lifting the base of the shoulder blades just off the mat while keeping the neck in line with the spine. Avoid tucking the chin, a common mistake in many exercises.



Return to an extended position. Try to keep arms and legs straight throughout the movement and do not let the ball, hands or feet touch the floor in the extended position. Reverse the move and pass the ball from the hands to the feet. Repeat 20 times to start. Increase the number of sets or reps or add other core exercises as you improve.



QUICKREAD

Allen Russell, MA, CPT (.(JavaScript must be enabled to view this email address)), and Kristy Cooper (.(JavaScript must be enabled to view this email address)) are trainers at Crossroads Fitness Center. Info: 242-8746.

There is a risk of injury associated with any physical activity. Please consult your physician before engaging in this or any exercise regimen.



SWISS BALL PASSOVER


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