Re: Ball chairs and their kin

Subject: Re: Ball chairs and their kin
From: Nick Murray <flutable -at- hotmail -dot- com>
To: techwr-l -at- lists -dot- techwr-l -dot- com
Date: Wed, 10 Aug 2011 10:57:33 +1000

Tech writer *and* massage therapist here.

Planks (as per Kevin's instructions). They're a good exercise. To improve them, get a friend or partner to put a broomstick or wooden rod on your back when you're in the plank position. You should feel 3 points of contact between the stick and your back if your back is in the correct position:
i) on the back of your head
ii) between your shoulder blades
iii) on your sacrum (right at the top of the butt crack). If you don't feel the contact here, you're sagging :)

You can also do them with two (or even one, as your balance improves) feet on the swiss ball.

On 9/08/2011 3:53 AM, McLauchlan, Kevin wrote:

I'm not recommending the ball as a chair.
Instead, a couple of times a day, do a "plank" exercise,
using the ball.

That is, your toes are on the floor, your elbows/forearms
are on the ball, and you attempt to keep a straight line
from the top of your head to the soles of your feet (no
sagging of the hips, and no butt raised toward the ceiling).

While in that position, stir with your forearms. That is,
roll the ball (which is supporting the upper half of your
body) in little circles, controlled by your forearms.
Maybe a six-inch-diameter circle of movement - the top of
the ball wobbles a bit, with you on it, in controlled
fashion.

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References:
Ball chairs and their kin: From: Dan Goldstein
Re: Ball chairs and their kin: From: Gene Kim-Eng
RE: Ball chairs and their kin: From: Dan Goldstein
Re: Ball chairs and their kin: From: Gene Kim-Eng
RE: Ball chairs and their kin: From: McLauchlan, Kevin

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