By Admin on Friday, March 3rd, 2017 in #6-Core. No Comments
Swiss Ball Pass and Crunch Lie flat on the floor with a swiss ball in your outstretched arms (picture 1). Simultaneously bring your legs up to vertical while crunching your torso upwards so that you can place the ball between the feet (picture 2). Now lower the ball toward the floor while keeping the arms […]
By Admin on Friday, March 3rd, 2017 in #6-Core. No Comments
Saxon Side Bend Stand with feet shoulder width apart and 2 light dumbbells held directly above the head as shown in picture 2. Lean to one side and then the other as far as you can without having to bend forward or backwards (pictures 1 and 3). Perform the movements very slowly and hold your […]
By Admin on Friday, March 3rd, 2017 in #6-Core. No Comments
Swiss Ball Axle Twist Start in a press up position with your hands on the floor and your tip toes on a swiss ball (picture 1). Your feet should be tightly together on the ball. While keeping your feet together, roll onto the outer surface of the foot by twisting the hips 90 degrees to […]
By Admin on Friday, March 3rd, 2017 in #6-Core. No Comments
Swiss Ball Toe Tap Crossover Assume a tip toe position with your feet on a swiss ball as shown. When stable in this position, take one leg off the ball, lower it and bring it under the body before touching it to the floor. Return the foot to the ball and repeat with the opposite […]
By Admin on Friday, March 3rd, 2017 in #6-Core. No Comments
Swiss Ball Prone Bridge with Feet on Bench (+ Leg Lifts) Place your forearms on a swiss ball and your feet on a box or bench as shown in picture 1. When you get started you should keep your elbows tucked in (wrists under your chin) to reduce the load. As you get better at […]
By Admin on Friday, March 3rd, 2017 in #6-Core. No Comments
Swiss Ball Windscreen Wipers Start lying on the floor with arms stretched out to the side and feet held vertical in the air (picture 1). Place a swiss ball between the feet. While keeping the hips flexed to approximately 90 degrees, lower the legs towards the floor on the right hand side (picture 2) then […]
By Admin on Friday, March 3rd, 2017 in #6-Core, Uncategorized. No Comments
Yoga Boat Sit on the floor with legs straight out in front. While keeping the legs straight, lift them off the floor and hold them at a 45 degree angle to the floor. At the same time lean the upper body back slightly so it too forms approximately a 45 degree angle to the floor […]
By Admin on Friday, March 3rd, 2017 in #6-Core. No Comments
Single Leg Drops – Level 3 Lie on your back with your knees and hips bent to 90 degrees (picture 1). Place your fingers either under your lower back or on the crest of your hips. While maintaining a steady and controlled abdominal contraction, push one foot away until the knee is straight. Return the […]
By Admin on Friday, March 3rd, 2017 in #6-Core. No Comments
Knee to Elbow from Med Ball Press-ups Assume the position as shown in picture 1 with both hands cupped around a firm medicine ball (thumbs together) and feet together. When steady, raise one leg off the floor and lift it toward the elbow (picture 2). Hold in this knee lift position for 3-5 seconds. Lower, […]
By Admin on Friday, March 3rd, 2017 in #6-Core. No Comments
Side Bridge Up and Downs – Feet on Box Lie on the floor in a side bridge position with your feet on a box or bench. Lower your hips as far as possible towards the floor (picture 1) and then lift them as high as possible towards the roof (picture 2). Keep the top hand […]
Roland Jeffery Physiotherapy
22 Chartwell Avenue
Glenfield
Auckland