Swimming Prep on the Halo® Trainer
Muscles: scapula stabilizers, obliques, multifidus, glute max, quadriceps, hamstrings, abductors (stabilizing leg), shoulder flexors
Start: Lay in a prone position over the Stability Ball™ supported in the Halo® Trainer with the pelvis and spine neutral. Place hands under shoulders. (You may need to place hands on a platform if the ball is too high.) Extend the knees, with hips slightly flexed, legs hip distance apart and toes tucked under.
Exhale: Maintaining a neutral spine, reach one arm overhead and lift the opposite leg off the mat extending the hip.
Inhale: Return back to the start position while maintaining stability of the torso.
Repeat 3 – 5 times.