front 1 up 2
lateral 1 lateral 2



Allow yourself a few moments to become comfortable sitting on the ball.

Use your arm weight for stretches.

Use a cable or thera-band for strengthening.




Sit tall with the belly button drawn tightly into the spine.

Reach arms out with scapula tight and pulled together.  Hands starting in the middle of body. 

Slowly rotate arms, torso and head together laterally.

At completion of this movement return to the starting position and repeat. Upon completion of these reps. Change to opposite side.

All movements to be very controlled with thought to spine and abs.


To progress:

Lift comfortable weight medicine ball, it will become heavy quickly.

Chop upwards (shown below), and downward at 45* diagonals.