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Summary of Contents for ARCHAEUS B09K7J3DSZ
- Page 1 EXERCISE BALANCE PAD INSTRUCTION MANUAL & EXERCISE GUIDE...
- Page 2 Balance training is an important component of fall prevention. Many experts in both sports medicine and physical therapy all agree that a balance pad is necessary for maintaining perfect balance throughout your everyday life. You might be surprised with how instable you really are when you first start balance training.
- Page 3 Exercise 1: Single Leg Stance Start by standing on one leg on the balance pad, keeping your knee slightly bent. Hold this position for 30 seconds, then switch legs. This exercise improves balance and strengthens the lower body muscles.
- Page 4 Exercise 2: Single Leg Stance (Eyes Closed) If you do not feel challenged enough and you are doing the one leg balance exercise with ease, try doing it with your eyes closed. Closing your eyes brings a whole other level to instability. While standing on one leg with the balance pad, close one or both of your eyes and count to 5.
- Page 5 Exercise 3: Squats Stand on the balance pad with your feet shoulder- width apart. Slowly lower yourself into a squat position, keeping your weight on your heels. Return to the starting position and repeat for a set of 10-15 repetitions. Squats on the balance pad engage your core, glutes, and quadriceps while challenging your balance.
- Page 6 Exercise 4: Single Leg squats Stand on the balance pad. Lift one leg up off the pad, slowly bend the other knee, and slowly squat down, until thigh is parallel to the ground Repeat 10-15 times on each leg.
- Page 7 Exercise 5: Lunges Stand with one foot on the balance pad and the other foot slightly behind you. Lower your back knee toward the ground, keeping your front knee aligned with your ankle. Push through your front heel to return to the starting position.
- Page 8 Exercise 6: Single Leg Deadlift 1. Stand on the balance pad with one leg, tighten your core and slightly bend your knees. 2. Extend the other leg behind you. As your arms reach down toward the floor, keep your back flat until your upper body is parallel to the floor.
- Page 9 Exercise 7: Seated Knee - Tuck Crunch 1. Sit on the balance mat and raise your legs so that your calves are parallel to the ground. 2. Lift your arms and extend them forward at your sides, balancing on your tailbone. 3.
- Page 10 Exercise 8: I - Hold 1. Put the balance pad on your abdomen,Keep your chest lifted, maintaining a flat back and tight core. 2. raise your hands and feet parallel to the floor,forming a "I". 3.Hold this position for 10-20 seconds. 4.
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Page 11: Important Safety Cautions
IMPORTANT SAFETY CAUTIONS 1.Do not use this product on damp surfaces. 2.To reduce the risk of injury, consult your doctor before beginning this or any exercise program. 3.Perform exercises in a controlled manner. STORAGE AND CARE 1. For optimal performance, it is recommended to use this product barefoot 2.
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