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Bali Forward-Standing_ 8.1

Starting Position: Stand in optimal posturę with feet hip-width apart. Hołd bali in front with elbows bent at a 90° angle. Tighten abdominal muscles to stabilize Iow back.

Movement/Exercise: Push bali forward until arms are straight. Reverse and return to start. Repeat.

CAUTIOH: STAY WITHIN PAINFREE RANGĘ. TIGHTEN TRUNK MUSCLES.

DO NOTALLOW SPINE TO CURVE OR ARCH WITH MOVEMENT.

Breathing: Inhale as bali is pushed forward, exhale as bali returns.

Modification:

1.    Only move arms as far as comfort allows.

2.    Step one foot slightly forward to widen base of support for balance assistance.

Progression: Combine with stepping one foot forward and backward or walking in tempo with arm movement.

Beats/min_ Repeat_Times Do_Times/day

Purpose/Goal:.

Comments: The 55cm bali weighs 1 1/2lbs, Ihe 65cm bali weighs 2lbs. This activales shoulder adductor muscles as well as shoulder flexors and trunk slabilizers. II can also increase cardiovascular outpul compared to just lifting empty arms.

© 1995 by Joannę Posner-Mayer, PT 153