Stabiliser Activities card 1 - stage 1

Transcription

1 Stabiliser Activities card 1 - stage 1 Exercise- Paddle Plank 1- Start in a press up position with hands on 1 and 2 2- Lift right hand off number 2 then replace, then do the same with the left hand 3- Count 10 lifts then take a rest 4- Repeat this 5 times Keep your body level, with your tummy tight. Keep the head in a neutral position (looking at the floor between your hands)

2 Stabiliser Activities card 2 - stage 1 Exercise- In / out plank 1- Start in a press up position with hands on 1 and 2 2- Move left hand from 1 to 3 3- Move right hand from 2 to 4 4- Replace hands one at a time back on 1 and 2 5- Move hands 10 times and take a rest 6- Repeat 5 times Keep your body level, with your tummy tight. Keep the head in a neutral position (looking at the floor between your hands)

3 Stabiliser Activities card 3 - stage 1 Exercise- Statue 1- Stand on left leg only on number 1 2- Say, Using 1, 2, 3 and 4. I can stabilise my core. 3- Stand on right leg only on number 2 4- Say, Using 1, 2, 3 and 4. I can stabilise my core. 5- Stand on right leg only on number 4 6- Say, Using 1, 2, 3 and 4. I can stabilise my core. 7- Stand on left leg only on number 4 8- Say, Using 1, 2, 3 and 4. I can stabilise my core. 9- Stand on left leg only on number Say, Using 1, 2, 3 and 4. I can stabilise my core. X2 11- Repeat for the other numbers : You can make this easier by holding your hands out wide.

4 Stabiliser Activities card 4 - stage 1 Exercise- Dance Mat 1- Stand with both feet on number 1 Tap your right foot 4 times on each of the other numbers 2- Jump to stand with both feet on 2 Tap your left foot 4 times on each of the other numbers 3- Repeat this for numbers 3 & 4 4- Repeat this once more Make sure you tap each number Slower is better!!

5 Stabiliser Activities card 5 - stage 1 Exercise- Crabby capers 1- Sit behind your mat tummy facing up 2- Push your tummy up so you are in a crab position 3- Tap your left foot onto 3 then back 4- Tap your right foot onto 4 then back 5- Tap your left foot onto 1 then back 6- Tap your right foot onto 2 then back 7- Take a rest 8- Repeat 5 times Try to touch the number with your toes instead of your heels Make sure your fingers are pointing towards the mat

6 Stabiliser Activities card 6 - stage 1 Exercise- Ready Position 1- Sit on your chair with your mat in front of you 2- Hands up to catch a ball 3- Put your feet on 3 and 4 4- Stand up, keeping your hands in position 5- Sit down, keeping your hands in position 6- Do this 10 times then rest 7- Repeat 3 times Keep your head up and shoulders back

7 Stabiliser Activities card 7 - stage 1 Exercise- Sliding doors 1- Sit on your chair with your mat in front of you 2- Hands up to catch a ball 3- Put your feet on 3 and 4 4- Lift your knees up and put your feet outside 3 and 4 5- Bring your feet back to 3 and 4 6- Do this 10 times then rest 7- Repeat 3 times Keep your head up and shoulders back

8 Stabiliser Activities card 8 - stage 1 Exercise- Cossack 1- Sit on your chair with your mat in front of you 2- Hands up to catch a ball 3- Put your feet on 3 and 4 4- Lift and straighten you right leg and bring back to 4 5- Lift and straighten your left leg and bring back to 3 6- Do this 10 times each leg then rest 7- Repeat 3 times Keep your head up and shoulders back

9 Stabiliser Activities card 9 - stage 1 Exercise- Cannonball 1- Sit on your chair with your mat in front of you 2- Put your hands on the side of your chair 3- Put your feet on 3 and 4 4- Pull your knees up to your tummy together 5- Return them to 3 and 4 6- Do this 10 times then rest 7- Repeat 3 times Keep your head up and shoulders back Tighten your tummy muscles when your knees are close to your tummy.

10 Stabiliser Activities card 10 - stage 1 Exercise- Sit walk 1- Sit on your mat on 3 and 4 2- Place your hands on 1 and 2 3- Put your legs straight out in front 4- Lift your right leg as high as you can then put back down 5- Lift your left leg up as high as you can then put back down 6- Do 10 steps each leg then rest 7- Repeat 3 times Try to keep your back straight, chest out with you head looking forward

11 10 stabilisers for stage 2 1. Paddle Plank 2. In and Out Plank 3. Statue 4. Dance Mat 5. Crabby Capers 6. Ready Position 7. Sliding Doors 8. Cossack 9. Cannonball 10. Sit Walk