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• The following exercise is only a suggestion. For other exercises, consult
specialized works.
• Always warm up well before training!
• Carry out the exercises regularly. Breathe calmly. Respect the sequence
of the exercises proposed and do not overestimate yourself. Expire while
contracting your muscles, inspire while relaxing them.
• If you are beginning, do the exercises during 10 seconds and repeat them
from 5 to 10 times.
• Do not do the exercise if you are sick or do not feel well.
• If possible, ask an experienced physiotherapist to explain you how to
carry out the exercises correctly.
Ready? It's over to you!
The correct posture
You will need to engage your core to hold the poses using the ball. Laying down,
with the ball between your knees or hands, for example, or sitting on your ball,
engage your core to protect your back.
The exercises
1 – To strengthen the glutes
Lay down on your ball, with your hands and feet touching the floor. The ball will
be in contact with your stomach and the tops of your thighs. The core is engaged
to protect your lumbar region. Keep your back straight, open your chest and
look down to the floor. As you breathe out, stretch out your right leg and raise
it in line with your back. The aim is to gain length, not height. Bring the leg back
down as you breathe in, and alternate with the left leg.
2 – Plank
Moving on from the previous exercise, stretch out both legs and raise them up,
taking the weight on your hands, with your core engaged. The body will become
aligned in a plank position: the legs are in line with the back and neck. You can
then bend the arms to move into some press ups.
3 - To stretch the front of the body
Sitting on your ball, take a few steps forwards and allow it to slide behind your
TRAINING
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de votre dos. Etendez vos jambes, montez vos bras à la verticale et étirez votre
cage thoracique en allant progressivement poser la tête sur le ballon. Les bras
suivent le mouvement. Respirez et sentez l'ouverture de la cage thoracique. Les
épaules sont détendues et la respiration amplifiée.
Le résultat
Le ballon suisse développe le sens de l'équilibre et de l'alignement postural. Dans
l'enchaînement de mouvements synchronisés à la respiration, il invite à mieux
percevoir les muscles en jeu et le travail du corps.
ENTRETIEN ET STOCKAGE
L'article est toujours à stocker dans un local à température équilibrée, sec et
propre. Ne jamais nettoyer avec des produits d'entretien agressifs, essuyez pour
nettoyer avec un chiffon de nettoyage sec.
INDICATIONS QUANT À L'ÉLIMINATION
L'emballage et l'article doivent être éliminés de manière favorable à
l'environnement en fonction des matériaux. Eliminez l'article via une entreprise
de recyclage autorisée, ou via vos services municipaux compétents.
Veuillez tenir compte des directives actuelles en vigueur.
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