77540 img044

Datę

Name.

Cossack Dance _ t_; 22

Starting Position: Sit correctly on bali in optimal posture.-Raise arms straight in front at shoulder level. Begin Basic Bouncing.

Movement: With one bounce, extend right leg and right arm out to side and puli left hand into shoulder keeping elbow out to side at shoulder height. With next bounce, return to start. Repeat to other side.

CAUTION: KEEP KNEES IN LINĘ WITH FEET.

Bronthlng: Monitor heart ratę. If winded, bounce less vigorously. Modlfication: Lift arms only as high as comfortable.

Progresslon:

l Increase speed of arms and tempo of bounce and/or size of bounce. V Add light weights to wrist or hands.

Iianln/mlri_    Weights_

I łapani    Times    Do_Tlmes/day 1'urpnna/Ooal:

1 enwienta; Motring the leel and arms at the same time requires morę participation from muscles ntahlll/tiig Ihe spine which are required to controI momentum and automatically maintain the body's h.ihiiii n im the center of grat/Hy and support suriace keeps changing.

•1' I mc. Iiy Joanna Posner-Mayer, PT

Half Jumping Jacks

1:23

Datę.

Name.

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 lift straight arms out level with shoulders. With next bounce, hop back to center and lower arms to sides.

CAUTIOH: KEEP KNEES IN UNE WITH FEET.

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

Modification:

'h /i

i\fV

W

i

U-l

U \

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

2.    Lift arms only as high as comfortable.

Progression:

1.    Start with arms at shoulder level and lift above head as feet open.

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

3.    Add light weights to wrists or hands.

Beats/min_    / Weights_    / Repeat_Times / Do_Times/day

Purpose/Goal:.

Comments: Moving the feet and arms at the same time reąuires morę parlicipation from muscles stabilizing the spine which are required to controI the momentum and automatically maintain the body's batance as the center of gravity and support surface keeps changing.

© 1995 by Joannę Posner-Mayer, PT