Exercise Ball Program for Kids. By Phil Page, MS, PT, ATC, CSCS & Andre Labbe, PT EXERCISE BALL PROGRAM FOR KIDS
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1 Exercise Ball Program for Kids By Phil Page, MS, PT, ATC, CSCS & Andre Labbe, PT EXERCISE BALL PROGRAM FOR KIDS The Thera-Band Exercise Ball Program for Kids is designed specifically for physical education programs. Using an exercise ball helps increase muscle activity and improves strength and balance. By adding Thera- Band Soft Weight exercise balls and Resistive Bands kids can get a complete workout. TIPS & PRECAUTIONS Remember to warm-up/cool-down Stretch before and after exercises Maintain proper posture and keep back straight Perform slow and controlled motions Breathe properly during each exercise Don t perform exercises that cause pain Always inspect balls before use and discard if damaged Avoid sharp objects or jewelry during exercise Contact your physician before beginning a program Use a ball size that allows the knees and hips to remain at 90º
2 Lay on your back with the exercise ball under your knees. Lift your shoulders off the mat, crunching your stomach. Hold & slowly ball Lay on your back with the exercise ball under your knees. Lift your rear off the mat, making your body straight. Hold & slowly return. Keep the ball Bridge on Back Crunch on Back Lay with your back on the ball and your feet on the floor. Lift your rear upward, making your trunk and hips into a table top. Hold and slowly return. Keep the ball From the Table Top position, lift your shoulder blades upward, crunching your abdomen. Hold and slowly return. Keep the ball Table Top Curl-Up
3 Sitting Leg & Arm Raises ball. Keeping your back straight, lift one leg at a time. Hold & slowly return; repeat on other leg. Progress to raising arms with your legs. Keep the ball Lay on your stomach on the exercise ball. Keeping your back straight, lift one leg at a time. Hold & slowly return; repeat on the other leg. Progress to lifting opposite arm and legs. Keep the ball Begin by getting on top of ball face-down, and roll your body so that the ball is under your lower legs. Perform a push-up, keeping your back straight. Slowly ball Hip Extension Kneel with the ball secured under your hips and your chest on top of the ball. Lift your chest off the ball. return; be careful not to over-extend your back. Keep the ball Push-up Back Extension
4 Use a Thera-Band Soft Weight to add resistance to your Exercise Ball routine Begin in the Table Top position, holding hand at shoulder level. Extend your elbows upward, lifting the Soft Weights toward the ceiling. exercise ball Begin in the Table Top position, holding hand with your elbows extended upward. Lower the Soft Weights, keeping your elbows straight. exercise ball Table Top Bench Press Overhead Press Begin sitting on an exercise ball, holding hand at shoulder level. Extend your elbows upward, lifting the Soft Weights toward the ceiling. exercise ball Table Top Flies Lateral Raise Begin sitting on an exercise ball, holding hand at waist level. Extend your arms outward, lifting the Soft Weights toward the ceiling with your elbows straight. Hold and slowly return. Keep the exercise ball
5 Use a Thera-Band Exercise Bands with a partner to add resistance to your Exercise Ball routine Trunk Twist Seated Row ball with one band between the partners, held at chest level. Rotate away from your partner and slowly ball ball with the end of a band in each hand, held at waist level. Pull the bands away from each other, bending elbows. Slowly return. Keep the ball Trunk Side Bend Seated Press ball with one band between the partners, held with arms extended overhead. Lean your trunk away from your partner and slowly ball ball with the end of a band in each hand, held at shoulder level level. Push the bands away from each other, straightening the elbows. Slowly ball
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