Physio Ball Roll-Out | Exercise 6.114

Exercise Demonstration

Demonstration Setup: The clip uses the hands-on-top adjustment described in the source note. The printed base setup uses palms on the front of the ball. Select and record the hand position, shorten the reach when alignment cannot be retained, and keep the prescribed one-second hold.

Technique Photographs

Starting Position

Kneel on the mat with the ball in front and the knees and feet approximately shoulder-width apart. The printed base setup places the palms on the front of the ball with elbows extended. Its adjustment note uses hands on top; that is the setup shown in the clip. Record the hand position and use a controllable reach.

How To Perform The Exercise

Roll the ball forward while the body inclines from the knees and support travels along the arms toward elbow level. Retain the selected trunk, pelvic and elbow position, hold for one second, then bring the ball back and return under control. The outward reach increases shoulder flexion relative to the trunk; keeping the elbows extended is a separate joint action.

Coaching Points

Keep the pelvis, spine and head controlled through the reach. Shorten the rollout if you cannot maintain that alignment. Inhale before the outward reach and exhale during the return. Keep ball size, starting distance and hand placement consistent when comparing repetitions.

Equipment: Physio ball and exercise mat
Book difficulty level: 4 of 5

Progressions And Related Exercises

• 6.112 Physio Ball Trunk Rotation (III)

Browse the Functional Training library or explore tennis conditioning workouts to use these movements in a session.