FitDiver® SPECIAL EDITION May 2015 - Page 15

Kneeling Ball Roll Out

Kneel on a soft surface or pad with an exercise ball pulled close in front of the body and place both hands on the top of the ball as shown. From an upright posture, slowly roll the ball away from the

body by extending the arms and knee joints until the torso is a bridge and the forearms are in contact with the ball. Keep the hip joint straight and the low back in a neutral position. Contract the abs on the roll out and

even more on the return. Reverse the roll, by squeezing the (buttocks)glute muscles and rolling the ball back to the starting position. The hamstring muscles on the back of the upper legs will be working along with other muscles of the body during this movemment. In case of a hamstring cramp, quickly extend the cramping leg straight out behind and flex the ankle for a stretch. Inhale on the roll out and exhale during the return. This is a stand alone exercise for all divers and an alternate exercise in lieu of the Good Morning for divers with low back weakness or injury.



This workout helps divers develop muscle strength

and endurance

for kicking against strong currents,

live boat drops,

drift diving, quickly changing conditions and rough seas.


© Gretchen M. Ashton

© Gretchen M. Ashton