- Grasp stirrup and sit on stability ball with side facing
low cable pulley. Roll body down and lie with back on ball, hips
nearly straight, and feet apart on floor. Hold onto stirrup with
both hands with arms extending straight upward.
- Allow resistance from cable to turn torso downward, toward
direction of pulley while keeping arms straight and perpendicular
to torso throughout movement. Pull stirrup in an arch over shoulders
by rotating torso to opposite direction of pulley until cable
makes contact with shoulder. Return to original position in opposite
direction and repeat. Continue with opposite side.
- Both arms should be kept straight and perpendicular to torso.
Hips should also be kept nearly straight, only slightly bent.
Also see other
- This movement involves both spinal
rotation and hip external
rotation. Because leg furthest from pulley acts to counter
weight of cable's resistance, greatest downward force onto floor
is place on foot closest to pulley. Since foot of near leg provides
more secured base of support, external rotation of near hip provides
significantly more torque as compared to relatively passive internal
rotation of far hip.
- Continued rotation would occur through spine except when
cable makes contact with body precluding further movement and
resistance would no longer be provided through cable since line of force is
no longer perpendicular line of pull. Seated oblique exercises
or those exercises where hips are stabilized, allow for greater
range of movement through spine. See Spot