linio Name
L
iilorllng Position: Lie on back with knees bent. Prop head and shoulders up on nil" iWi Grasp bali between ankles and lift off floor. Bring knees towards chest.
Mnvoinont/Exercise: Tighten abdominal muscles and squeeze bali. Straighten hlpn nnd knees so that bali moves in a diagonal linę. Bend hips and knees back lniani chest to return. Repeat. Return to start. Rest.
iHonlhlng: Exhaie as legs extend, inhale as legs bend.
Mmllflcation: Straighten knees and hips only as far as comfortable.
t'ntyro8sion: Lie with head and shoulders on floor. This adds iliffloulty to maintain spinał stability in optimal posturę.
MhIiI Seconds
Mn|t«nl_Times
lin Tlmes/day
1'UipOH#/ Goal:__
i uimn»nts: This exercise also activates hip adductor muscles.
> i ilu’. Iiy Joannę Posner-Mayer, PT
6:9
Starting Position: Lie on back with knees bent. Grasp bali between ankles and raise bali off floor.
Movement/Exercise: Tighten abdominal muscles and sąueeze bali. Straighten knees and lift bali toward ceiling. Hołd. Bend knees toward chest. Repeat. Return to start. Rest.
CAUTIOH: STAY WITHIN PAIN-FREE RANGĘ. DO NOT ALLOW BACK TO ARCH.
Breathing: Exhale as legs straighten, inhale on return.
Modification: Straighten knees only as far as comfort allows.
Progression: To increase abdominal muscle participation, prop on elbows to lift head and shoulders off floor. Maintain proper neck alignment.
Hołd_Seconds
Repeat__ Times
Do_Times/day
Purpose/ Goal:.
Comments: This exercise also activates hip adductor and abdominal muscles .
© 1995 by Joannę Pcsner-Mayer, PT
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