Sit on floor with side facing wall and knees and hips bent. Hold medicine ball with both hands. Recline back slightly balancing on hips with bent legs positioned as counterbalance. Position ball just off of floor to side of hip furthest from wall.
Throw ball to opposite side onto wall, slightly above head height, by rotating torso and reaching arms toward wall. Catch ball as it bounces off of wall. Return ball to original side by rotating torso and reaching arms away from wall. Repeat.
Perform prescribed repetitions or for time. Higher or longer throws further from wall will involve Elbow Extension. Short and low throws close to wall may not require Elbow Extension. See Spot Reduction Myth regarding spinal rotation.
- Spine (Thoracic, Lumbar)
- Scapula & Clavicle
- Extension (see Comments)