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TORSO
SIDEBENDING AND ROTATION STRETCH - PHYSIOBALL
CORRECT FORM
1) Kneel with a
physioball in front of you. Place both of your hands on the ball.
You may need to place the ball on a platform to elevate it if it is
a smaller ball. You should be close enough to the ball that your elbows
are slightly bent.
2) Keeping your knees and lower body still, roll the ball all the
way in one direction (right or left).
Your upper body and arms should move while your lower body should
not.
This will create a stretch through the spine in a twisting and sidebending
motion.
3) Hold at least 30 seconds.
4) Go into and out of the stretch slowly.
MUSCLES STRETCHED
SAFETY
CONSIDERATIONS/PRECAUTIONS
This
stretch should not create any back pain. Rotation and sidebending
stretching for the spine is helpful for many sports before of the
amount of spinal rotation that occurs IN many sports.
This should always be used in conjunction with torso
rotation strengthening. If you feel any pain in the spine or down
the leg, consult a physician immediately. This is NOT a stretch that
anyone with a history of back injury should engage in unless you have
consulted with a physician or physical therapist. |
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