img059

Name.

Airplane    3:

Starting Position: Kneel behind bali. Rest trunk over bali and dig toes into floor. Raise arms out to side.

Movement/Exercise: Let bali roli down body while legs straighten. Lift trunk off bali as far as balance and comfort allow. Press hips into bali and squeeze buttocks. Slowly reverse and return to starting position.

Breathing: Inhale when lifting, exhale when lowering.

Modification: Straighten legs and lift arms and trunk only as far as comfort allows. Progression:

1.    Pick one leg up off floor. Balance and return foot to floor.

Alternate sides.

2.    Pick up one leg and write alphabet in the air as big and fast as possible.

3.    Use weights or resistive band in hands and/or on ankles.

Hołd_Soconds    Weights_

Repeat_Times    Do_Times/day

Purpose/ Goal:

Commants: While this exercise largets the back muscles, notice the abdominal muscles tightening to supporl the weight of the body on the bali. Lifting one leg decreases the base of support and changes the center of gravity to challenge balance reactions. Moving the leg also trains trunk stability while allowing for mobility of the arms and legs.

© 1995 by Joannę Posner-Mayer, PT

Hip Lift-Spinal Mobility

Starting Position: Lie on back. Place calves on bali and hands on floor at side. Press arms into floor and lift buttocks up until body is in a straight linę.

Movement/Exercise: Lower to floor by rolling spine down one vertebra at a time. Reverse and curl spine up one vertebra at a time. Distance between hip bones and lowest rib decreases as the body is lifted and the spine is curled.

CAUTIOH: STAY WITHIN PAIN FREE RANGĘ. DO NOT ARCH BACK.

Breathing: Inhale when lifting, exhale when lowering.

Modification:

1.    Lift only as far as comfort and balance allow.

2.    Place bali closer to buttocks.    .

tt i e.

Progression:

1.    Place bali farther down legs toward heels.

2.    Pick one leg up off bali. Balance, lower leg onto bali. Alternate sides.

3.    Pick one leg up and write alphabet in the air as big and fast as possible.

4.    Add cuff weights at ankles.

Hołd_Seconds / Weights.

Purpose/ Goal:.

Comments: Lifting one leg decreases the base of support and changes the center of gravity to challenge balance react/ons. Moving the leg around challenges trunk stability while allowing lor mobility of the leg .

O 1995 by Joanna Posnar Mayer, PT

87

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