Purpose of the Push Up:

Strengthen shoulders, abdominals and activate muscles around the lower spine and pelvis.

mediBall Push Up

Instruction:

1. From Prone Feet on Ball base position, lower body toward the
   floor keeping back straight.
2. Return to base position and repeat.

Body Check

• Tongue on roof of mouth
• Head, neck & shoulder deactivation
• Chin tucked slightly
• Activate TVA (pull umbilicus towards spine)
• Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
• Pelvic Floor Activation
• Maintain Neutral Spine

Postural Alignment Check

• Ear, shoulder & hips in alignment
• Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.

Pink mediBall for Breast Cancer Campaign

AOK Health has recently Manufactured and Supplied custom Pink mediBalls for Escape Fitness in the UK in support of BreastCancerCampaign.org

Breast Cancer Campaign’s mission is to beat breast cancer by funding innovative world-class research to understand how breast cancer develops, leading to improved diagnosis, treatment, prevention and cure.

The pink mediBall PRO PLUS is on sale for £29.50 and Campaign will receive £2.95 from each one sold.

mediBall PRO PLUS is the brand preferred by Exercise Professionals. Used exclusively by Fitness First and Virgin Active. Recommended by Paul Chek. This is the Best Ball in the World!

Purpose of Russian Twist:

Strengthen hamstrings, bottom muscles and activate muscles that control the lower spine and pelvis. Strengthen abdominal wall in rotation.

Russian Twist on the mediBall

Instruction:

1. With knees bent and ball behind back, slowly roll backwards until ball is under shoulders and back is straight.
2. Raise arms toward the roof and clasp.
3. Roll arms and shoulders from side to side.

Body Check

• Tongue on roof of mouth
• Head, neck & shoulder deactivation
• Chin tucked slightly
• Activate TVA (pull umbilicus towards spine)
• Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
• Pelvic Floor Activation
• Maintain Neutral Spine

Postural Alignment Check

• Ear, shoulder & hips in alignment
• Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.

Purpose of Hip Extension:

Strengthen back of thigh (hamstring) and bottom muscles. Activate muscles that control lower spine and pelvis.

Hip Extension on the mediBall

Instruction:

1. Lie on floor with feet on ball.
2. Raise hips until back is straight.
3. Raise one foot off ball.
4. Return to base position and repeat alternating legs.

Body Check

• Tongue on roof of mouth
• Head, neck & shoulder deactivation
• Chin tucked slightly
• Activate TVA (pull umbilicus towards spine)
• Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
• Pelvic Floor Activation
• Maintain Neutral Spine

Postural Alignment Check

• Ear, shoulder & hips in alignment
• Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.

Purpose of Single Leg Lift:

Challenge your balance by minimising your base of support.

Single Leg Lift on the mediBall

Instruction:

1. From Seated Base position, lift one leg and extend.
2. Alternate legs.
3. Keep your back straight.

Exercising on a mediBall® has many benefits including:

• Dynamic Flexibility
• Balance
• Core Strength & Control and more..

Body Check

• Tongue on roof of mouth
• Head, neck & shoulder deactivation
• Chin tucked slightly
• Activate TVA (pull umbilicus towards spine)
• Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
• Pelvic Floor Activation
• Maintain Neutral Spine

Postural Alignment Check

• Ear, shoulder & hips in alignment
• Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.

The term “goniometer” comes from two Greek words that mean “angle” and “measure.”  This is essentially what you are doing when you measure range of motion — measuring an angle.  Here is a typical goniometer – the common range of sizes are 6″, 8″ and 12″

The freeFORM Board is a precision engineered training tool that rolls in any direction and helps to improve functional strength and fitness, enabling users to achieve better results faster.

What sets freeFORM apart?
There is a fundamental difference that sets the freeFORM Board apart from other functional fitness tools.

Its design allows the board to roll both on the horizontal plane , and in any direction.

Click here to view the embedded video.

The benefit is that you stay in full contact with the device while it supports your body weight. And as you approach your end range of movement, you simply change direction, continuing the exercise in a different direction.

Not only can you move forwards, backwards, sideways and in circles, but you can stay in contact while for example you transition from a prone face down position to a sideways lateral position, and then to a face up supine position.

To freeFORM means to be able to train the body and the nervous system in a non linear, non repetitive manner. In daily life and in competitive sport in particular, your body and nervous system are being asked to respond to things you can’t plan for and in some instances, you haven’t trained for. Naturally, the freeFORM Board still allows you to exercise in a linear and structured manner, however its ability to combine motion on the horizontal plane as well as across any direction is totally unique and what drastically widens your training options.

more info >>

It is a very well illustrated book which explains how patterns of strain communicate through the myofascial webbing, contributing to postural compensation and movement stability.

This book demonstrates exactly how the muscles connect within the connect tissue to affect posture, compensatory strain, and pain patterns.