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Datę_ Name.
Log Roli 5:10
Starting Position: Assume Prone Walk-Out position (exerciśe 5:5) until knees are resting on the bali.
Movement/Exercise: Let bali roli and sway hips and legs as far as possible to one side without losing balance. Repeat to other side.
CAUTION: KEEP SPINE IN OPTIMAL ALIGNMENT! DO NOT ARCH NECK OR BACK.
Breathing: Do not hołd breath. Breathe comfortably. Modification:
1. Only walk out until thighs are resting on bali.
2. Have someone assist balance by holding ankles.
Beats/mln_
R#peat_Times
Do_Times/day
Purpose/ Goal:
Progression:
1. Increase speed of sway and recovery.
2. Walk out until ankles rest on bali.
3. Have an assistant add resistance on sway and recovery.
Commants: This is a non-weight bearing exercise for the legs that mimics the lateral sway and rnt:overy pattern of the trunk while standing. Notice how strenuous this exercise is on the nltdominals and shoulders as they maintain balance while absorbing momentum. It is also a weight bearing kinetic chain exercise for the arms and shoutder girdle.
Ci 1005 by Joannę Posner-Mayer, PT
Table Top Supine 5:11
Starting Position: Sit on bali and raise arms in front of body to shoulder height.
Movement/Exercise: Simultaneously walk feet out and lean backward allowing bali to roli up back until bali is under head and neck (as if on a pillow). Lift straight arms overhead so they are in a straight linę with body when fully supine. Hołd. Reverse by walking feet backward and curl trunk up to sitting position and relax. Repeat.
CAUTION: DO NOT OVEREXTEND SPINE OR SAG AT HIPS.
Breathing: Do not hołd breath. Breathe comfortably.
Modification:
1. Clasp hands behind head for support. Walk out until bali is underneath shoulder blades.
2. Touch hands to bali and then to floor for balance assist.
Progression:
1. Hołd arms out to side.
2. Keepina both feet on the floor, shift weight from one foot to the other.
Repeat_Times Do_Times/day
Purpose/ Goal:.
Comments: This exercise is genlle to the spine yet recruits spinał stabilizers to maintain balance. It is also a weight bearing kinetic Chain exercise for the legs.
© 1995 by Joannę Posner-Mayer, PT
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