Instructions:
1. Weight can start on same side or opposite side of standing leg. Hand stays on the waist.
2. Emphasis on standing tall, toes relaxed
3. Exhale, raising the weight slightly above shoulder height
Month: June 2011
90 Degree Lateral Raise
Instructions:
1. Elbows bent at 90 degrees
2. Exhale as you raise the weight to shoulder level, Keep the 90 degree bend at the elbow, at the end weights should be in line with the shoulders
Supported Rotational Fitball Ab
Instructions:
1. Postion fitball to support lower back, using a prop to support the right arm
2. As you exhale, rotate, bring the left side body towards the right bent knee which is moving towards the chest.
3. Emphasis on lower core, strong rotation, and minimal movement of the ball, the pivot point is the core…..not bracing with the foot that remains on the floor
4. Repeat setup for opposite side
Stationary Half ball abs
Instructions:
1. Half ball turned upside down, chest should be directly over the middle, arms straight in a plank position
2. Pull one leg in, holding the knee as close to the chest as possible.
3. As you fatigue, allow the ball the wobble back and forth, keeping the emphasis on engagement of lower core
4. Return to start postion, pull in oppostite knee to chest
Side Plank with Rotation
Instructions:
1. Proper alignment. Elbow is directly under shoulder, ankles-hips-shoulders should be in a straight line
2. Feet may be stacked on top of each other, or easier variation is to bridge on bent knees
3. As you exhale, bring the top hand down reaching thru the side body allowing the top hip to rotate towards the floor
4. Inhale, come back to proper alignment as described in step 1
5. Omit the movement if shoulder pain arisis
Half ball crunch
Instuctions:
1. Position half ball to support the lower back and glutes slightly off the ground.
2. Keeping the lower core engaged and the bent knee relaxed. The pivot point is the core, not pushing on the bent leg
3. Using a fitball or hands extended overhead, exhale as you crunch moving the straight leg closer to the chest.
4. Utilize the full range of motion and emphasis on pivoting on the core
Fitball Side Bends
Instructions:
1. Place the ball directly on the side of the hip, feet against the wall
2. Emphasis on keeping the hips and shoulders facing forward with good spinal alignment, gaze is forward, lower core engaged
3. Arms may be crossed overhead, straight or extended overhead, or fingers interlaced behind head
4. Inhale as you bring the side body over the ball, exhale as you contract the opposite external oblique
Fitball Bridge
Instructions:
1. Feet placed flat, knees bent at 90 degrees. Engage lower core
2. Exhale as the hips push up distributing the weight on the top of the shoulder blades
3. Arms may be at the side or a harder variation would be to cross the arms over the chest
Dyna Disc Rotational abs
Instructions:
1. Place the disc under the lower with the sits bones on the floor.
2. Exhale as you crunch up and rotate to the bent knee
3. Awareness on the quality of each rotation, return to starting position and re-engage the lower ab
Modified get up
Instructions:
1. Strengthen the lower core, belly button to spine, exhale as you crunch up, push chest forward at the end of movement
2. Keep the straight leg elevated about 2-3 inches
3. Leading with the belly button to the floor, roll out the spine to starting postion one vertebrae at a time.
Stagnation Therapy 