Taking care of your back is vital to mobility. Dr. Riley continues his Fit Tip exercises—simple drills to help you keep moving: This exercise is called “Supine Line Core Activation ball overhead.” This is a great drill for working on thoracic or mid-back extension.
Transcript:
Dr. Riley:
This drill is called supine line core activation ball over head. This drill is great to work on thoracic or mid-back extension. Okay, so what we’re going to do is we have Brie in a hook line position. We’re going to have her hold just a light med ball, anything will work, a soccer ball, a volleyball, over head. And what we’re going to do from here is we’re going to have her arch the small of her back, and then flatten it, and then arch and flatten. And we want her to maintain that flattened position. What that’s going to do, it’s going to keep her activated throughout her core.
And from here, she’s going to take this ball all the way back into extension and reach, reach, reach. So we’re wanting her to reach as far back as she can while keeping this match to the ground. So we’re going to keep her activated throughout her core, and then she’s going to come back up. Okay, nice and slow. Then we’re going to go back. We’re going to do probably 10 to 15 reps. This is a great drill to work on core activation while extending throughout that mid-back. Supine line ball over head, a great drill to work on extension.
