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Datę. Name.

Half Sit-Up with Obligues-Spinal Stability

Starting Position: Sit correctly on bali in optimal posturę. Maintain this posturę while leaning backward. Simultaneously lift heels and raise arms overhead while lotting bali roli forward. Hołd.

Movement/Exercise: Lower one arm diagonally across body and touch hand to oulside of opposite knee. Return arm to overhead position and repeat with other urm.

CAUTIOH: STAYIN PAIN-FREE RANGĘ. AVOID TWISTING OR BENDING SPINE.

iwmithing: Inhale while raising arm, exhale while lowering arm.

Modlflcation:

i I )o not fully extend arms.

Knap feet fiat on floor.

Pf0flro88ion:

i i n«n farther backward.

Add llght weights to wrist or hands.

t tulił „.Seconds    Weights_

H»|>**tl_Times    Do_Times/day

•    «»/ Goal:_

i nmmtnlH: This exercise will lighlen the abdominal muscles without twisting Ihe spine. When /> mi li hj mm, leel oblique muscles tighlen morę to keep the spine slabie on this mobile base ol n'<i (the bali). Lifting heels further decreases Ihe base of support which challenges balance.

tu IIUlii iiy .limnne Posner-Mayer, PT

Fuli Abdominal Curls

Starting Position: Sit on bali and walk feet forward while leaning backward. Allow bali to roli up spine until bali is under Iow back. Support head with hands and relax trunk over bali.

Movement/Exercise: Curl up by simultaneously contracting abdominal and buttock muscles. Hołd. Slowly curl down to starting position.

CAUTIOH: STAY IN PAIN-FREE RANGĘ. KEEP CHIN A FISTS DISTANCE FROM CHEST AND DO NOT PRESS HEAD FORWARD WITH HANDS.    _

Breathing: Exhale while lifting, inhale while relaxing.

Modification: Touch fingers lightly to bali or stable object for balance assist.

Progression: Curl diagonally across body bringing one shoulder toward opposite hip.

Hołd_Seconds

Repeat_Times

Do_Times/day

Purpose/ Goal:.

Comments: Lying over bali challenges balance and allows abdominal muscles lo fully lengthen before contracting. Curling straight targets the rectus abdominis while rolling diagonally targets the obligue muscles.

© 1995 by Joannę Posner-Mayer. PT

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