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Date_ Name

Toe Raises with Bounce

Starting Position: Sit correctly on the bali in optimal posturę.

Movement/Exercise: Begin bouncing by raising and lowering heels. Bounce as vigorously as comfort, balance and coordination allow.

CAUTION: KEEP TOES PLANTED ON FLOOR, WITH HIPS, KNEES AND FEET ALIGNED. DO NOT BEND OR TWIST SPINE WHILE BOUNCING.

Breathing: Monitor heart ratę. If winded, bounce less vigorously.

Modification: Lightly touch hands to bali or stable object for balance assistance. Progression: Add light weights to wrists or hands.

Beats/min_

/ Weights_

/ Repeat_Times / Do_

_Times/day

Goal_

the benefits for the spine are the same as in the Basic Bounce, this creates a ‘Vo input for the knee and ankle. Momentum is initiated and absorbed by ^rrfcfe, rather than above the knee, gently training jumping and landing.

r_:Mayer, PT

Shoulder Shrug with Bounce    ,    . . -■"sg; 1:3

Starting Position: Sit correctly on bali in optimal posturę.

Movement: Begin bouncing by raising and lowering shoulders. Bounce as vigorously as comfort, balance and coordination allow.

CAUTIOH: KEEP FEET PLANTED ON FLOOR. DO NOT BEND OR TWIST SPINE WHILE BOUNCING. KEEP NECK STABLE.

Breathing: Monitor heart ratę. If winded, bounce less vigorously. Progression: Add light weights to wrist or hands.

Beats/min_    Weights_

Repeat_Times    Do_Times/day

Purpose/Goal:____

Comments: Tight upper shoulder and neck muscles should reiax while providing benefits mentioned in the Basic Bounce. Start gently if neck problems exist.

© 1995 by Joannę Posner-Mayer, PT