img051

Datę Name.

Supine Trunk Rotation 2:6

Starting Position: Lie on back with knees bent and feet on floor. Pick up bali with both hands and lift it above body.

Movement/Exercise: Keeping hands above head, simultaneously lower bali to the right as knees lower to the left. To reverse, tighten abdominal muscles and press lower back into floor before lifting bali and knees back to center. Repeat to other side.

CMJTION: STAY WITHIN PAIN FREE RANGĘ. DO NOTALLOW LOWER BACK TO ARCH AS LEGS AND BALL ARE LIFTED AND LOWERED.

Breathing: Inhale as bali is lowered, exhale on return. Modification: Only move arms or legs.

Progression:

1. Lift weighted bali.

2. Increase tempo.

3. Straighten knee of top leg to increase stretch.

Hołd_Seconds / Weights_ / Repeat Times / Do_Times/day

Purpose/Goal:.

Comments: Feel how this stretches the soft tissue of the trunk diagonally from the lower hip to oppos/te shoulder as legs and bali lower. /ts legs lift, feel abdominal and chest muscles actńrate. Notice if movement is equal to both sides.

Datę.

2:7

Name

Prone Rocking

Starting Position: Kneel behind bali and lie trunk over top of bali. Fold hands and place them on the bali. Relax neck and put head on bali.

Movement/Exercise: Dig toes into floor or place feet against wali. Straighten and bend knees to gently rock body forward and backward over bali. Allow head to hang.

CAUTIOH: STAY WITHIN PAIN FREE RANGĘ. DO NOT LET BALL ROLL OVER HANDS OR LONG HAIR.

Breathing: Inhale while rolling forward, exhale on return. Focus on breathing into the back of the rib cage.

Modification: Touch hands to floor (out of the ball's path).

Progression:

1. Rock to side to side.

2. Roli bali underneath body in smali circle by placing hands on floor and pushing on each extremity in seguence.

Hołd_Seconds

Repeat_Times

Do_Times/day

Purpose/ Goal:.

Comments: Notice that there is a slight unweighling dislraclion of the vertebrae of the cen/ical spine as the muscles relax and head hangs. The farther the rock forward, the lower the distraction (reach-ing the upper thoracic vertebrae). On return, feet the weight loading each vertebra. There may be visible stiffness in the movement if there is restriction between vertebral segments.

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