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Datę. Name.

Hip Lift with Bent Elbows-Spinal Mobility    3:6

Starting Position: Lie on back. Put calves on bali and armson floor with elbows bent perpendicular with fingers pointing towards ceiling. Press arms into floor and lift buttocks up until body is in a straight linę.

Movement/Exercise: Lower to floor by rolling down spine one vertebra at a time. Reverse and curl spine up one vertebra at a time.

CAUTION: STAY WITH1N PAIN FREE RANGĘ. DO NOT ARCH BACK.

Breathing: Inhale when lifting, exhale when lowering.

Modification:

1.    Place bali closer to buttocks.

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

Progression:

1.    Place bali farther down legs towards heels.

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

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

4.    Add cuff weights at ankles.

Hołd_Seconds

Weights_

Repeat_Times

Do_Times/day

Purpose/ Goal:.

Comments: Bending elbows changes the center of gravity and lessens the base otsupport to challenge balance reactions. Lifting one leg further challenges balance reactions while training tmnk stability while allowing for mobility of the arms and legs.

© 1995 by Joannę Posner-Mayer, PT

Hip Lift with Raised Arms-Spinal Mobility _ 3:7

Starting Position: Lie on back. Put calves on bali and lift arms off floor at sides or reach for ceiling. Lift buttocks up until body is in a straight linę.

Movement/Exercise: Lower to floor by rolling down spine one vertebra at a time. Reverse and curl up spine one vertebra at a time.

C/łUTJOM: STAY WITHIN PAIN FREE RANGĘ. DO NOT ARCH BACK.

Breathing: Inhale when lifting, exhale when lowering. Modification:

1.    Place bali closer to buttocks.

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

Progression:

1.    Place bali farther down legs to heels.

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

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

I\    a i e

'•-A

4.    Add cuff weights at ankles.

Hołd__Seconds

Weights.

Repeat_Times

Do_Ti mes/day

Purpose/ Goal:.

Comments: Lifting arms changes the center of gravity and lessens the base of support to challenge balance reactions. Lifting one leg further challenges balance reactions while training trunk stability and allowing for mobility of the arms and legs.

© 1995 by Joannę Posner-Mayer, PT

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