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Dnte_ Name

Squat Bali Forward-Standing    8:2

Mnrting Position: Stand in optimal posturę with feet hip-width apart. Hołd bali in front with elbows flexed at 90 degrees. Tlghten abdominal muscles to stabilize

•plne.

Movoment/Exercise: Push bali forward until arms are straight while bending hips und knees. Reverse and return to start. Repeat.

CAUTłON: STAY WITHIN PAIN-FREE RANGĘ. TIGHTEN TRUNK MUSCLES

AND DO NOT ALLOW SPINE TO CURVE OR ARCH WITH MOVEMENT.

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

Miidlflcation:

l t Jnly move arms as far as comfort allows. i I Hop one foot slightly forward to widen base of support for tmlunce assistance.

i’ni(jr«8sion: Combine with stepping one foot forward and liMikward.

ii.Bin/mln_    / Repeat__.Times / Do_Times/day

Goal:

i totmtanrs: The 55cm bali weighs 1 1/2lbs, the 65cm bali weighs 2lbs. This activates shoulder i Mmi l'H muscles as wellas shoulder flexors and trunk stabilizers. II can increase cardiovascular miiimil i "mi>ared lo just lifting empty arms. Thisalso trains bending atthe hips instead ot rounding tpiiiK Iu i mich and lift.

!<y Jnsnne Posner-Mayer, PT

Bali Overhead-Standing    8:3

Starting Position: Stand with feet hip-width apart. Hołd bali in front with elbows flexed at 90°angle. Tighten abdominal muscles to stabilize spine.

Movement/Exercise: Lift bali over head toward ceiling. Lower to start. Repeat.

Breathing: Inhale while lifting, exhale while lowering. Modification:

1.    Only move arms as far as comfort allows.

2.    Step one foot slightly forward for balance assistance.

Progression: Combine with walking around.

Beats/min__

Repeat_Times

Do Times/dav

Purpose/Goal:.

Comments: The 55cm bali weighs 1 1/2lbs, the 65cm balls weighs 2lbs. This activales shoulder adductor muscles as well as shoulder flexors and trunk stabilizers. It can increase cardiovascular output compared to just lifting arms.

© 1995 by Joannę Posner-Mayer, PT

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