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Log Roli    5:10

Starting Position: Assume Prone Walk-Out position (exerciśe 5:5) until knees are resting on the bali.

Movement/Exercise: Let bali roli and sway hips and legs as far as possible to one side without losing balance. Repeat to other side.

CAUTION: KEEP SPINE IN OPTIMAL ALIGNMENT! DO NOT ARCH NECK OR BACK.

Breathing: Do not hołd breath. Breathe comfortably. Modification:

1.    Only walk out until thighs are resting on bali.

2.    Have someone assist balance by holding ankles.

Beats/mln_

R#peat_Times

Do_Times/day

Purpose/ Goal:

Progression:

1.    Increase speed of sway and recovery.

2.    Walk out until ankles rest on bali.

3.    Have an assistant add resistance on sway and recovery.

Commants: This is a non-weight bearing exercise for the legs that mimics the lateral sway and rnt:overy pattern of the trunk while standing. Notice how strenuous this exercise is on the nltdominals and shoulders as they maintain balance while absorbing momentum. It is also a weight bearing kinetic chain exercise for the arms and shoutder girdle.

Ci 1005 by Joannę Posner-Mayer, PT

Table Top Supine    5:11

Starting Position: Sit on bali and raise arms in front of body to shoulder height.

Movement/Exercise: Simultaneously walk feet out and lean backward allowing bali to roli up back until bali is under head and neck (as if on a pillow). Lift straight arms overhead so they are in a straight linę with body when fully supine. Hołd. Reverse by walking feet backward and curl trunk up to sitting position and relax. Repeat.

CAUTION: DO NOT OVEREXTEND SPINE OR SAG AT HIPS.

Breathing: Do not hołd breath. Breathe comfortably.

Modification:

1.    Clasp hands behind head for support. Walk out until bali is underneath shoulder blades.

2.    Touch hands to bali and then to floor for balance assist.

Progression:

1.    Hołd arms out to side.

2.    Keepina both feet on the floor, shift weight from one foot to the other.

Repeat_Times    Do_Times/day

Purpose/ Goal:.

Comments: This exercise is genlle to the spine yet recruits spinał stabilizers to maintain balance. It is also a weight bearing kinetic Chain exercise for the legs.

© 1995 by Joannę Posner-Mayer, PT

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