STABILITY

IMPORTANT NOTES

Please note, these exercises are not to replace the instructions of your health care practitioner. If you have injuries, are pregnant, have had unstable pregnancies or other health issues, please seek tailored, specialized advice from a health care practitioner.

IF YOU ARE PREGNANT, avoid exercises in which you are lying directly on your back, belly or using the circle between your legs. Please seek personalized one on one advice and guidance from a health care practitioner.

PLEASE NOTE: Avoid using resistance bands if you have thin skin, leg ulcers, varicose veins or other skin and vascular issues that could create discomfort or injury.


Equipment set up video

Please watch this short video to understand how to use your equipment safely and efficiently.

PLEASE NOTE: Avoid using resistance bands if you have thin skin, leg ulcers, varicose veins or other skin and vascular issues that could create discomfort or injury.

PLEASE NOTE: The ball is a great option to use in order to ease pressure and discomfort in your lower back with abdominal floor work.


T zone activation explanation

To understand how to activate your core, please watch this video. I will ask you during the series of exercises to “inhale, T zone.” Learn how to activate your ‘T zone’ to create stability.


Standing shoulder stability series

This series focuses on your biceps, triceps, lower trapezius, rotator cuff muscle group, chest and deltoids.


Seated shoulder stability series

This section involves stabilizing your shoulder in a seated position on the floor.


Abdominal Series with ball and band – part 1

This section is low intensity and focuses on form. This section focuses on your abdominals and waist muscles.

OPTION: For added comfort, place a cushion under your head.


Abdominal Series with ball and band – part 2

This section focuses on your legs, waist and glutes (bum muscles).

In order to increase activation of your glutes, use the resistance band around your thigh, above and away from your knees.

To lower the intensity, avoid using the resistance band around your legs.

OPTION: For comfort, place a cushion under your head.


Abdominal Series with ball and band – part 3

OPTION: Use the resistance band around your thighs for increased activation of your glutes and to challenge yourself.


Abdominal Series with ball and band – part 4

This standing section focuses on the “funny or silly walk” selection!

OPTION: Use the resistance band for a greater challenge.

LOCATION FOR RESISTANCE BAND:

Above your knees, around your thighs.

Around your lower legs, just above your ankle bone.

AVOID THE USE OF RESISTANCE BANDS with thin skin, leg ulcers, varicose veins or other skin and vascular issues that could create discomfort or injury.


Abdominal Series with ball and band – part 5

This standing section focuses on your legs.

OPTION: Use circle between your legs with squats.

AVOID THE CIRCLE: If you have pubic bone pain or a history of pubic bone pain or injury.

AVOID DURING PREGNANCY.

CAUTION: With a history of lower back and sacro-iliac joint pain/injury, the circle may create discomfort.

ADDED CUES FOR GLUTE ACTIVATION: Use your hands to hold your glutes and increase awareness with squats.


Scooter and Ball wall squats

This section is fantastic to perform after Abdominal Series will ball and band – part 4 (funny/silly walk section).

This is a wonderful standing section to strengthen your legs.


Legs, Waist & abdominals series – Part 1

If you have a history of hip issues or a hip replacement, make your movements small and avoid taking your leg out too wide.

Use a resistance band that has a small amount of resistance. The focus is to stabilize through your centre. If the resistance band is too firm, other muscles will try to recruit instead.

IMPORTANT NOTE REGARDING THE USE OF THE CIRCLE:
Avoid with current or past pubic bone pain or issues.
Avoid with pregnancy.

NOTE REGARDING THE BALL:
Use the ball to make the table top exercises easier.


Legs, Waist & abdominals series – Part 2

IMPORTANT NOTE REGARDING THE USE OF THE CIRCLE:
Avoid with current or past pubic bone pain or issues.
Avoid with pregnancy.

FOR ADDED COMFORT:
Place a cushion under your head whilst lying on your side.


Abdominals, Legs and Waist Combination series.

This 36 minute series has been designed as a challenge to experience variations of exercises we have already explored.

Only explore this section once you have practiced and built up your strength, stability and stamina with the shorter video series segments.

IMPORTANT NOTE REGARDING THE USE OF THE CIRCLE:
Avoid with current or past pubic bone pain or issues.
Avoid with pregnancy.

FOR ADDED COMFORT:
Place a cushion under your head whilst lying on your side.


Clinical Total Somatic techniques for hip, back and Sacro-iliac joint issues

This entire workshop focuses on specific techniques to release muscular tension and tightness through your back, hips and SI joint. Please explore this workshop to ensure you are continuing to educate your muscles with efficient muscle memory using pandiculation.


Release tension and condition your core

This extract form a workshop focuses on releasing and conditioning your deep hip flexor muscles.

This workshop is great for people with scoliosis.

FOR EXTRA COMFORT: Place a cushion under your head.

A soft blanket is also required for this section.