TrainLikeMe

Swiss Ball Guided Shoulder Turn

Notes:

Key Points:

Common Mistakes:

Set up in golf posture (slight hinge at the hips)
Connect your outside arm to the ball
Start rotating toward the ball (use the ball as a guide)
Use your other arm to also assist in rotation
Attempt to keep your head and lower body relatively stable/still throughout the exercise

Where you should 'feel it':

Primary Muscles:

Lats,Abs

Latissimus Dorsi,Rectus abdominis

Secondary Muscles

Swiss Ball T-Spine Opener (SL)

Notes:

Key Points:

Common Mistakes:

Secure the Swiss ball on the wall by abducting the leg closest to the wall and setting it at 90 degrees of hip flexion
With the outside leg, maintain balance by recruiting the glute and foot stabilisers
Dissociate the upper body from the lower body by opening up your thoracic spine
Ensure your head is still, facing forward

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Glutes

External Hip + Thoracic Rotation Hold

Notes:

Key Points:

Common Mistakes:

From a seated position on the ground, bring one knee toward your chest and place your foot over the other leg
Using your opposite arm, set that external rotation at the hip
Using the other arm, guide this thoracic rotation stretch
Ensure the movement is done is a controlled manner
Pro tip: exhale just before you starting the thoracic rotation to gain greater range of motion.

Where you should 'feel it':

Primary Muscles:

Lats,Hips

Latissimus Dorsi,Hips

Secondary Muscles