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Datę.

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Leg Rotation with Bali    6:10

Starting Position: Lie on back. Prop head and shoulders up on elbows. Grasp bali between knees.

Movement/Exercise: Tighten abdominal muscles and squeeze bali between calves. Lift bali and straighten knees while squeezing bali. Rotate legs by Crossing one under the bali and one on top of the bali.

CAUTIOH: STAY WITHIN PAIN-FREE RANGĘ. DO NOT ALLOW BACK TO

ARCH.    _

Breathing: Exhale as legs cross, inhale as legs spread apart. Breathe comfortably.

Modification: Bend knees slightly.

Progression: Lie with head and shoulders on floor. This adds difficulty to maintain the Iow back in optimal posturę.

Hołd_Seconds

Repeat_Times

Do_Times/day

Purpose/ Goal:_

Comments: This exercise also activates hip adductor and abductor muscles.

© 1995 by Joannę Posner-Mayer, PT

Datę_ Name.

Side Lying Bali Lift    6:11

Starting Position: Lie on side in a straight linę with knees straight. Place one arm under head and other arm in front for balance. Grasp bali between calves.

Stabilize spine and squeeze bali.

Movement/Exercise: Pressing bali up with lower leg, lift both legs off floor as high as comfort allows. Slowly lower bali to floor and repeat.

CAUTIOH: STAY WITHIN PAIN-FREE RANCE. KEEP SPINE AND LEGS IN A STRAIGHT LINĘ.

Breathing: Exhale while lifting, inhale while lowering. Modification: Bend knees slightly.

Hołd Seconds

Repeat_Times

Do_Jimes/day

Purpose/ Goal:_

Comments: This exercise also activates hip adductor and abductor muscles as well as challenging balance and trunk stability.

© 1995 by Joannę Posner-Mayer, PT