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Datę Name.

Dynamie Fuli Sit-Up    4:8

Starting Position: Sit on bali and place feet forward until knees are straight and feet are fiat on floor. Reach arms forward to shoulder level.

Movement/Exercise: Simultaneously bend knees and lean baekward (allow bali to roli forward). Keep going until knees are bent 90° and back is in a straight linę. Keep arms at sides and sgueeze buttocks.

To reverse, push feet into floor, straighten knees and curl trunk up to sitting position allowing bali to roli underneath buttocks.

CAUTION: STAY IN PAIN-FREE RANGĘ. DO NOT RISE ON TO TOES OR LET HIPS FLEX IN SUPINE POSITION.

Breathing: Inhale while leaning baekward, exhale while moving forward.

Modification:

1.    Touch bali or stable object while rolling for balance assistance.

2.    Only lean back and roli down as far as comfort allows.

3.    Place hands behind head to support neck.

Progression:

1.    Increase speed of repetitions.

2.    Add light weights to wrist or hands.

Hołd_Seconds

Repeat_Times

Weiahts

Do_Times/day

Purpose/ Goal:.

Comments: Rolling on the bali while performing an abdominal curl dynamically challenges balance. Adding speed inereases the body's momentum mimicking losing and recovering balance. In the end position, the buttock and abdominal muscles should maximally tighlen. This trains these muscles to integrate to support and protect the Iow back.

© 1995 by Joannę Posner-Mayer, PT

Dynamie Fuli Sit-Up with Obliąues

Starting Position: Sit correctly on bali in optimal posturę and place feet forward until knees are straight and feet are fiat on floor. Lift arms in front at shoulder height.

Movement/Exercise: Simultaneously bend knees and lean baekward (allow bali to roli forward). While leaning baekward, bring one arm out to side and reach other hand across to opposite shoulder. Keep going until knees are bent to 90" and back is in a straight linę. Sgueeze buttocks.

To reverse, push feet into floor, straighten knees and simultaneously curl trunk up to sitting position (allow bali to roli underneath buttocks) while returning arms forward to center. Repeat to other side.

CAUTIOH: STAY IN PAIN-FREE RANGĘ. DO NOT RISE ON TO TOES OR LET HIPS FLEX IN SUPINE POSITION.

Breathing: Inhale while leaning baekward. exha!e while moving forward.

Modification:

1.    Move only one arm out to side.

2.    Only lean back and roli down as far as comfort allows

Progression:

1.    Increase speed of repetitions.

2.    Add weights to arms.

Hołd_Seconds / Weights_ / Repeat_Times / Do_Times/day

Purpose/ Goal:.

Comments: This exercise targets the ob!ique muscles without twisting the spine. Rolling on the bali while performing an abdominal curl dynamically challenges balance. Adding speed increases the bod/s momentum mimicking losing and recovering balance. In the endposition. the buttock and abdominal muscles should maximally tighten. This trains these muscles to integrate to support andprotect the Iow back.

© 1995 by Joannę Posner-Mayer. PT