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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.

Inhale: Prepare.

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.

Swimming Prep on the Halo® Trainer