6
Exercises in free stretched sitting position
Starting position: stretched sitting position
1. Reach free stretched sitting position by shifting the body weight
backwards.
2. Try to balance the disc by applying strong upper leg pressure.
3. Lift and lower legs on the horizontally balanced disc (Ill. 26).
4. Spread and cross legs.
5. Alternately bend and stretch legs (Ill. 27).
Basic exercises in sitting position
Basic position: sit on the disc‘s centre point (stretch seat), heels remain on the floor
(Ill. 24).
1. Stretch upper body and lower back.*)
2. Shift weight to both sides by tilting the pelvis sideways without losing the stretch of the
spine (Ill. 25).
*) Careful with children suffering from kyphosis! Exercises in free stretched sitting position
are recommended.
Ill. 25
Ill. 24
Ill. 26
Ill. 27
Exercises in free sitting position with pulled
Starting position: floating sitting position
1. Bend and stretch knees without resting on the heels (Ill. 28).
2. Pick up, throw or push pieces of exercise aids away (sand bag, ball).
3. Push ball to the sides with the feet (Ill. 29).
Ill. 28
Ill. 29
Starting position: prone position
1. Lift arms and legs to extend the length of the body (Ill. 31).
2. Roll ball back and forth with stretched out arms (Ill. 32).
3. Using hands as supports on the sides: alternately lift and lower legs (body stretch!) (Ill. 33).
Ill. 31
Ill. 32
Ill. 33
Instruction manual
for Prod. code 127 7702
School Sports · Club Sports · Fitness · Therapy
