Vidéos
Instructions
- Sit on the Swiss ball and walk your feet forward until your upper back rests on the ball.
- Keep hips lifted and torso parallel to the floor, forming a bridge position.
- Extend arms towards the ceiling, palms facing each other.
- Mimic a back crawl swimming motion, moving one arm backward and the other forward in a controlled manner.
- Maintain stability through your core and glutes throughout the motion.
Technical Tips
- Engage your core to maintain balance.
- Keep hips lifted at all times to avoid lower back strain.
- Move arms smoothly with controlled shoulder rotation.
Breathing Tips
- Inhale as you prepare and stabilize your position.
- Exhale gently as you perform each arm movement.
- Maintain steady breathing throughout the set.
Restrictions médicales
- Shoulder injuries
- Lower back pain
- Severe balance disorders
How do I keep my balance during back crawl on Swiss ball?
To keep your balance during back crawl on Swiss ball, engage your core muscles tightly, keep your feet flat and hip-width apart, and maintain hips lifted in line with your torso while moving your arms slowly and with control.
What muscles does back crawl on Swiss ball work?
Back crawl on Swiss ball primarily works your back and shoulder muscles while also engaging your core, glutes, and stabilising muscles to maintain balance throughout the movement.
Is back crawl on Swiss ball good for shoulder mobility?
Yes, back crawl on Swiss ball is excellent for shoulder mobility because the movement mimics swimming backstroke, allowing controlled rotation and extension of the shoulder joints in a supported position.
The back crawl on Swiss ball is a beginner-friendly exercise that combines stability training with upper body mobility. Performed by lying with the upper back on a Swiss ball while the hips remain elevated, this movement mimics the backstroke swim technique by rotating the arms alternately overhead and down by the side. The instability of the Swiss ball forces core and glute engagement to maintain a stable bridge position, while the dynamic arm action enhances shoulder mobility and upper back activation. This exercise is beneficial for improving posture, developing shoulder joint flexibility, and enhancing neuromuscular coordination in a safe, low-impact setting. It is widely used in functional training, rehabilitation, and warm-up routines to integrate core stability with upper body mobility. Including the back crawl on Swiss ball in your workouts will strengthen your back and shoulders while promoting overall balance and movement control, making it suitable for fitness enthusiasts and rehabilitation programs alike.