AOK Fitness Connect » swiss http://blog.aokhealth.com Fitness News and Resources Tue, 13 Jul 2010 05:06:12 +0000 http://wordpress.org/?v=2.9.1 en hourly 1 mediBall Exercises – Russian Twist http://blog.aokhealth.com/mediball-exercises-russian-twist/ http://blog.aokhealth.com/mediball-exercises-russian-twist/#comments Tue, 22 Dec 2009 01:36:21 +0000 Dutchy http://blog.aokhealth.com/?p=272 This is the third in a series of posts focusing on mediBall® Exercises.
Enjoy and come back soon for more mediBall® Exercises.

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

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.
Prior to exercising
Ensure the area is an adequate size, and free from sharp objects &/or other obstacles


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.

Important Note: Consult your physician before starting any exercise program, especially if you have had recent injuries, surgery, physical problems or if you have been inactive for some time.

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.

]]> http://blog.aokhealth.com/mediball-exercises-russian-twist/feed/ 0 mediBall Exercises – Single Leg Lift http://blog.aokhealth.com/mediball-exercises-single-leg-lift/ http://blog.aokhealth.com/mediball-exercises-single-leg-lift/#comments Thu, 19 Nov 2009 04:49:13 +0000 Dutchy http://blog.aokhealth.com/?p=133 This is the first of a series of posts focusing on mediBall® Exercises.
The Single Leg Lift is an easy yet beneficial exercise to get you started.
So enjoy and come back soon for more mediBall® Exercises.

Purpose of Single Leg Lift:

Challenge your balance by minimising your base of support.

Single Leg Lift on the mediBall

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..
Prior to exercising
Ensure the area is an adequate size, and free from sharp objects &/or other obstacles


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.

Important Note: Consult your physician before starting any exercise program, especially if you have had recent injuries, surgery, physical problems or if you have been inactive for some time.

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.

]]> http://blog.aokhealth.com/mediball-exercises-single-leg-lift/feed/ 0 No Phthalates in AOK Balls and Discs http://blog.aokhealth.com/phthalates-aok-balls-discs/ http://blog.aokhealth.com/phthalates-aok-balls-discs/#comments Mon, 16 Nov 2009 23:33:24 +0000 BradleyW http://blog.aokhealth.com/?p=122 “In line with current research and health guidelines AOK Health has led the way again in Swiss Ball manufacture by eliminating all phthalates from its products. AOK products are manufactured in Australia”  says Bradley Wilson, Managing Director of AOK Health Pty Ltd.

Evidence Now In

The risks of exposure to various classes of phthalates (plastic softeners used to make PVC soft and elastic) have been recognised for many years. Recently however a fuller understanding has been gained through various international research programs.  Studies by the University of Rochester Medical Center and the Mount Sinai Children’s Medical Health Center have shown various links to poor health outcomes as a result of phthalate exposure.

The primary risk is through injestion by chewing plastics directly or by eating food stuffs stored or processed in contact with plastics.  However while the risk of exposure via exercise products would appear to be low, users such as children or pregnant women should avoid using products containing phthalates until more research is completed.

AOK philosophy is to supply the highest quality and safest products available.  At the time of this publication we are aware of no other swiss or exercise ball manufacturer who does not use phthalates in their products. This is particularly true of Chinese manufactured balls.

For additional information regarding phthalates you should with Australia’s leading authorities – the Vinyl Association and the Phthalate Information Association.

For other safety tips you should visit www.mediball.com

]]> http://blog.aokhealth.com/phthalates-aok-balls-discs/feed/ 0 Swiss Ball Safety in Your Gym http://blog.aokhealth.com/ball-safety-in-your-gym/ http://blog.aokhealth.com/ball-safety-in-your-gym/#comments Wed, 04 Nov 2009 06:32:29 +0000 BradleyW http://blog.aokhealth.com/?p=99 There are many benefits in using unstable surfaces to train on – in particular activation of the deep muscles around the trunk such as TVA, Obliques, Multifidus (and many others). The Swiss Ball, Exercise Ball or Gym Ball has been popularised by many practioners over the last 25 years because it is relatively inexpensive and very effective in stimulating the body to.  However over recent years there have been reports of anti burst and burst resistant Swiss balls exploding during use and injuring users. Not all balls are the same quality despite what their labels may indicate and the use of balls may put the user at risk of serious injury.

AOK & NSW Fire Brigade Workshop

AOK & NSW Fire Brigade Workshop

My personal observations over a number of years is that there is very little care taken in inspecting balls in a gym to ensure that they have not been inadvertantly or maliciously damaged – afterall balls are made of elastic plastic and should have tighter controls than conventional gym equipment.

For many years AOK has prided itself in providing the best quality exercise balls for the fitness, sports coaching and rehabilitation markets. Safety in care and use has always been paramount at AOK and we have developed many tools for commercial and home users to help ensure the safety of ball users.

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