img045

Datę

Name.

Fuli Jumping Jacks    1.24

Starting Position: Sit correctly on bali in optimal posturę with arms relaxed at sides. Begin Basic Bouncing.

Movement: With one bounce, hop knees and feet apart and clap hands above head. With next bounce, hop back to center and clap hands to bali.

CAUTIOH: KEEP KNEES IN LINĘ WITH FEET.

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

Modlfication:

1.    Move one leg and both arms. Switch legs.

2.    Lift arms only as high as comfortable.

Progression:

1.    Increase speed of arms and tempo of bounce and/or size of bounce.

2.    Add light weights to wrist or hands.

Beats/min_    / Weights_    / Repeat_Times / Do_Times/day

Purpose/Goal:.

Comments: Móving the feet and arms at the same time requires morę participation from muscles stabilizing the spine which are required to controt the momentum and automatically maintain the body's balance as the center of gravity and support surface keeps changing.

© 1995 by Joannę Posner-Mayer, PT

1:25

f] p

Datę.

Name.

Sitting Skier

Starting Position: Sit correctly on bali in optimal posturę. With arms at sides, bend elbows slightly. Begin Basic Bouncing.

Movement: With each bounce, keep knees forward and, pivoting at the knee, hop feet equal distance from side to side. Arms swing in opposite direction from feet.

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

Modification: Move one leg and both arms. Switch legs.

Progression:

1.    Increase speed of arms and legs and/or size of bounce.

2.    Add light weights to wrist or hands.

Beats/min_    / Weights_    / Repeat_Times / Do_Times/day

Purpose/Goal:.

Comments: Moving the feet and arms at the same time requires morę participation from muscles stabilizing the spine which are required to controI the momentum and to automaticaliy maintain the body's balance.

© 1995 by Joanna Posner-Mayer, PT

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