Foam Roll 90-90 Balance Exercises for Core Training

Video Transcript

"KIRK VICKERS: Okay, the next movement that we're going to do on the foam roll, we're going to do a series of movements on the foam roll. We just did the pelvic tilt. The next one we're going to do, again, back into the 90-90 position. Now, we're going to challenge it a little bit more. We're going to keep this hand down and I'm going to put this arm up in the air. And this is a little more challenging. We want to be light on the fingers, barely touching here, keeping our feet in that nice 90-90 position, back-down position, and we're going to hold that there for about 30 seconds trying to stabilize. Again, if you're really good, you can take your hand off, as you can see, but that's pretty advanced stability work that we want to progress towards. But we're just going to go here. For most people, just keeping your hand up in the air, a light touch here is going to develop this stability. Remember, balance is a learned response and we've gotta teach better control through the midsection of the body. If we can't control our spine, we really don't control our body very well. So this is a good movement to help with that. Again, low back is flat, light touch, just keep the hand in the air. We could get more progressive by doing some light movement through here which is going to challenge our balance point a little bit more if we want to do that."