Description
Lie face-up on the floor and place heels on a PhysioBall with toes pointing straight up. Engage abdominals and pull navel in to stabilize the core. While maintaining a neutral (flat to normal) spine, squeeze glutes together to raise your hips off the floor. You must focus on keeping the hips up throughout the entire movement. Level 1 – Exhale and curl your heels toward your glutes by flexing your knees. Pause then slowly push your heels back out by extending the knees. Repeat. Level 2 – Lift one leg straight up and out in front of the body; leg should be perpendicular to the body. Exhale and curl your heel toward your glutes by flexing your knee. Pause then slowly push your heel back out by extending the knee. Repeat using other leg.
With feet shoulder width apart, stand upright with a bench or chair about 3-6 inches behind you. Keep shoulders down and back, core engaged and neutral spin. Inhale; bend knees while allowing hips to bend back behind, body weight should be in the heels of feet. Lower body down until bottom...
Published 07/27/12
Adjust chest pad height so that pad rests comfortably between chest line and abdomen. Press chest firmly against pad, standing straight up with shoulders down and back and head as a natural extension of the spine. Grasp handles to assist with maintaining chest against pad. Place right foot on...
Published 07/27/12
Secure the band around something stable and at chest/shoulder height. Hold handles in both hands so that the bands run along the inside of the arms. Move far enough away so there is tension on the bands. Begin the movement with the arms bent, palms facing down. Press arms straight out in front,...
Published 07/27/12