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Name.

Marching-Standing    8:4

Starting Position: Stand with feet hip-width apart. Hołd balUn front with elbows flexed at a 90° angle. Tighten abdominal muscles to stabilize hips.

Movement/Exercise: Lift bali over head toward ceiling and pick up knees one at a time. Lower bali and leg and repeat with other leg.

CAUTIOH: STAY WITHIN PAIN-FREE RANGĘ. TIGHTEN TRUNK MUSCLES AND DO NOTALLOW TRUNK TO SWAY WITH MOVEMENT.

Breathing: Inhale while lifting, exhale while lowering.

Modification: Only move arms and legs as far as comfort allows. Progression: Combine with marching forward, backward and sideways.

Beats/min

Repeat_Times    Do_Times/day

Purpose/ Goal:__

Comments: The 55cm bali weighs 1 1/2lbs, the 65cm bali weighs 2lbs. This activates shoulder adductor muscles as well as shoulder flexors and trunk stabilizers. It can increase cardiovascular output compared to just lifting empty arms. Lifting knee increases time spent balancing on one leg while moving.

© 1995 by Joannę Posner-Mayer, PT

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Name

Bali Sideways-Standing

Starting Position: Stand with feet hip-width apart. Hołd bali in front with elbows extended. Tighten abdominal muscles to stabilize hips.

Movement/Exercise: Keeping trunk still, move bali to one side of body allowing weight to shift to that leg and other heel to come off floor. Return to center. Alternate to other side. Repeat.

Breathing: Inhale as bali moves to side, exhale as bali returns to center.

Modification:

1,    Only move arms as far as comfort allows.

2.    Keep feet fiat on floor and do not allow trunk to sway.

Progression: Allow trunk to twist so that bali moves behind body and head follows bali.

Beats/min_

Repeat_Times    Do_Times/day

Purpose/ Goal:.

Comments: The 55cm bali weighs 1 1/2lbs, the 65cm bali weighs 2lbs. This acth/ates shoulder adductor muscles as well as shoulder flexors and trunk stabilizers. It can increase cardiovascular output compared to just lifting empty arms. Shifting weight from leg to leg adds momentum and velocity and challenges the body's ability to sway and recover.

© 1995 by Joannę Posner-Mayer, PT

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