5
Basic exercises in kneeling position
Basic position: all exercises in kneeling or sitting position are carried out using the
rubber underlay.
1. Kneel in upright position on the disc‘s centre point (Ill. 16).
2. Increase difficulty level by moving knees to the disc‘s front edge (Ill. 17*).
3. Pick up objects from shorter and longer distances and various directions around the
apparatus.
4. Turn on the vertical body axis, body and apparatus together
Ill. 16
Ill. 17
Alternate kneeling and diamond position
Starting position: kneeling position
1. Take up diamond position, bend core and straighten again.
2. Throw object (sand bag) to partner, pick up quickly.
3. Whilst in diamond position, pick up objects with stretched out arms and palms facing
upwards (Ill. 18).
4. The same exercise: arms remain horizontal until the upper body is completely straightened
(Ill. 19**).
5. Balance on one knee in kneeling position.
*) Exercise can be done when the shins keep the disc’s edge horizontal.
**) Excellent exercise for pelvis correction when suffering from hollow back!
Ill. 18
Ill. 19
Exercises in kneeling position with hands support
Starting position: basic position
1. Place both knees over the disc‘s centre point. Place hands on the sides for support,
bodyweight rests on both knees.
2. Lift and lower both arms slightly.
3. Alternately lift and stretch arms (Ill. 20*).
4. Alternately lift and stretch legs (Ill. 21*).
5. Alternately lift and lower right arm and left leg / left arm and right leg (Ill. 22**).
6. Exercise intensification: kneeling position, legs at a distance from the centre line.
*) Can only be done when there is no weight on the hands.
**) When the palms face upwards, the shoulder position corrects itself automatically.
Ill. 22
Abb. 20
Ill. 21
Exercises in supported squat position
Starting position: supported squat
1. Rest hands behind the bottom, make sure shoulders are level with the chest, lift and
lower pelvis (Ill. 23).
2. Alternately stretch and rest left hand and right foot / right hand and left foot.
Ill. 23
Instruction manual
for Prod. code 127 7702
School Sports · Club Sports · Fitness · Therapy
