strength
Instructions:
1. Arms crossed or for harder variation a barbell may be used
2. Inhale, reverse lunge, rotating torso towards the bent knee
3. Return the torso to center THEN, exhale, emphasis on pushing into disc to return to a standing position
instructions:
1. Standing on 2 discs, Inhale on the beginning of the squat, hips back, knees out to engage the external rotators of the hip
2. Exhale as you come back to standing position switching the weight position
3. 4 Positions: Right arm to the side, Right arm in front, Left arm in front, Left arm to the side = 1 repetition
Instructions:
1. Start with weight at shoulder height on the same side as standing leg.
2. Inhale, core tightens into a lateral squat
3. Exhale, engage the foot that is on the disc to come back to a balanced 1 leg standing positon, toes relaxed
Instructions:
1. Keeping the toes relaxed on the standing leg. Keep the shoulder blades engaged to the center of spine, core tight
2. Exhale with a slight bend in the knee, coming down to about mid-shin
3. Keep the standing leg actively pushing into the disc as you inhale back to standing position
1. Exhale as you crunch to a V position. Upper body lifts as far off the ground as possible, chest and vision up
2. Pass the ball, Inhale to starting position
Instructions:
1. As you exhale, pivot on the feet bringing the weight to your chest. Push weight over opposite shoulder of the front foot.
2. Inhale as you rotate to a lunge position
Instructions:
1. Hands holding onto bench
2. As you exhale, kick legs out straight, chest up, core engaged.
3. Easier variation is sitting on the floor, hands to the side
Instructions:
1. Position foot so that the leg remains at 90 degree angle
2. Exhale pushing hips to ceiling keeping the core engaged
3. Arms crossed the chest for harder variation
Instructions:
1. As you exhale keep a slight contraction in the Pectoralis muscle, slight bend in the elbow.
2. Movement is completed at shoulder height
Instructions:
1. This exercise may be done standing in an athletic position with knees bent and core engaged
2. Exhale, pushing weights up and back overhead,and keep the alignment of the hands and elbows. Tight, controlled rotation at the top
Stagnation Therapy 