A Move You Should Do MONDAY – Rotational Med Ball Bounce

Have a ball? Have a ball! This week’s move is the rotational med ball bounce and it is a quick and easy way to activate your abdominal muscles in preparation for real world movement. Here is how to do it:

Stand with your feet hip width apart and toes pointed straight ahead
Hold a medicine ball (or any ball) in front of you with your arms outstretched
Circle the ball up and to your right as you shift your weight to your right leg (“unglue” the left foot from the floor to ensure a proper weight shft)
From the top of your circle, slam (bounce) the ball on the floor
Repeat 6-10 times
Perform on the other side

Why does this matter?

Rotational movements in extension can be a bit more challenging as they de-emphasize loading of the glutes and require more mobility from the thoracic spine and activation of the abdominal muscles, specifically the external oblique (the rotational powerhouse) and the internal oblique (the rotational stabilizer). Rotation in extension is required in the late phase of the golf swing or when you are lifting or working overhead.

Stronger abdominal muscles and better mobility in your thoracic spine and hips protects the lower back from rotational injuries such as herniated discs and spondylolisthesis. Remember, force follows the path of least resistance.

Give the rotational med ball bounce a try. Feel the activation of your important oblique muscles.

Because nobody has time to be in pain.

Until next time…