Level 2: Advanced
1. Heel lift and opposite arm swing (with weights)
Find centre first, zip and tuck. Whilst remaining steady, lift right heel off the floor, hold for 10 seconds, whilst raising and lowering the left arm to shoulder height and holding a small weight.
2. Leg slide with opposite arm and weight:
Find centre first, zip and tuck. Whilst remaining steady, raise left arm to shoulder height
(holding a weight) and hold, then slide right foot forward and back, 5 times.
Repeat but raise right arm (holding weight) and hold, then slide left foot 5 times.
3. Muscle pose with weights
3a) Find centre first, zip and tuck. Whilst remaining steady, lift both arms to shoulder height ‘muscle pose’, then draw elbows and forearms together whilst holding small weights and repeat 10 times.
3b) Repeat, but gently hold a soft ball between your knees.
4. Sunrise and sunset with weights
Find centre first, zip and tuck. Whilst remaining steady, open both arms out to the side, (holding a small weight) at shoulder height, then slowly bring left hand towards the right arm and close ‘sunset’ whilst tightening abdominal muscles. Then open into sunrise by moving left arm back out to the side.
Repeat but bring right arm toward left arm and close ‘sunset’, then open it back out to ‘sunrise’. Repeat twice.
5. Thigh hold with arm circles
Find centre first, zip and tuck. Whilst remaining steady, hold a ball between your thighs, raise both arms in front at shoulder height and circle 10 times, then repeat with arms
outstretched to the side. Repeat 5 times.
6. Standing ballet
Stand behind a chair, using it as a support, tighten your abdominals, pelvic floor and bottom muscles, then keeping a straight posture, move your right leg back a small distance, then bring it back to centre.
Repeat 5 times on the right, then 5 times on the left.
7. Ball against wall with heel and opposite arm
Stand with the gym ball behind your lower back. Find centre first, zip and tuck abdominals and pelvic floor, then whilst remaining steady, lift right heel off the floor, hold for 10 seconds, whilst raising and lowering the left arm to shoulder height.
Repeat but lift the left heel and hold, then raise and lower the right arm holding a small weight.
For advice or further information please contact the physiotherapy department.
Telephone: 01642 854453
Email: [email protected]
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