Training guide
Initial position: Angle >90°
Place Balance on a chair, stool, office chair or sofa. The seat is movable, so sit carefully. Adjust the height of the chair if possible, so that the hip angle is greater than 90°. Place your feet firmly on the ground and sit with your back straight without leaning against the backrest.
Exercises to try:
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Lift one foot
Lift one foot at a time a few centimeters from the floor and hold for a few seconds, while the upper body is still. Repeat 10 times per foot.
Advanced: Place your hands behind your head and close your eyes. -
Circle with the hip
Move your hips in a circle by angling the seat down and rotating one turn. Keep your upper body and head still. Change direction.
Advanced: Increase the size of the circle by angling the seat more. -
Lift one knee
Lift the knee straight up as high as you can without touching the upper body. Repeat 10 times per knee.
Advanced: Lift one straight leg, place hands behind head and close eyes. -
Tip forward and backward
Angle the pelvis forward and sway, alternating by angling it back and arching the back. -
Wiggle side to side
Move the seat in a controlled manner from side to side. Tilt the seat towards the base plate and stretch out to the side. -
Foot on knee
Place the right foot on the left knee and angle the seat diagonally back towards the right side. Repeat with left foot on right knee.