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.

Pregnancy creates a range of physical changes which can alter the quality of musculoskeletal function, both short & long term. This workshop incorporates a range of exercise options to maximize spinal health before & after pregnancy.

Pregnant Group courtesy of Preggi Bellies

The program identifies the physiological changes experienced during pregnancy as well as the effects on the baby. Through a range of practical components, the trainer learns safe and alternative ways to work with a pregnant woman, whilst still attaining an understanding of the therory of both the anatomical and physiological changes that occur in a women’s body during the course of pregnancy. There are a number of reference DVDs which compliment this workshop.

This workshop is a specific & practical program that will provide the trainer with a sound knowledge and broader understanding on how to safely train & work with pregnant women.

“Pregnancy & Exercise” is appropriate for Personal Trainers, Pilates Instructors, Massage Therapists with an interest in exercise, and new graduate Physiotherapists.