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Shoulder Lift

Medicine ball rotation exercise is well-rounded upper-body toner

By UNION-TRIBUNE

Monday, August 9, 2010 at 9:52 p.m.

Setup: Begin by standing with feet hip distance apart with a medicine ball held out at chest level in front of your body.

The steps: Push the medicine ball away from your body and begin by turning the ball clockwise. This is a slow and controlled movement, and there should be little or no movement in the hips and torso.

Repetitions: Perform 20 repetitions in each direction for three sets.

Options: Change the weight of the medicine ball to make it easier or harder, and for a bigger challenge try to stand on one foot to incorporate some balance work.

Each week Firehouse Fitness features members of the San Diego Fire-Rescue Department demonstrating exercising and stretching techniques that can be incorporated into almost any fitness routine. Information: sdfdwellness.com.

MEET ROB LANGE

Title: Fire captain

Years of service: 24

Home: South Mission Beach

Personal: Married, 2 children

Activities/Interests: Sailing, beach volleyball, camping, surfing

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