Exercise number 1
Preparation before exercise number 1:
Each exercise comes in different steps, so you can choose the step that best suits your student group.
Only choose one step from each exercise and combine it to an exercise routine of 3 different exercises.
Exercise # 1:
We call it “sit down – get up”.
The purpose of the exercise:
To learn to regulate the level of activity.
The exercise works with strength in the large muscle groups that help control and stabilize the upper body.
The exercise works on strengthening the movement over the hip joint, the center of the body.
It is possible to make different variations of cross movements. Training added to cross movements is training across the brain stem and it also trains the ability to cross the middle line.
Step 1:
Get up, sit down on your chair - repeat 3 times – (it is important that this is not don too fast but as a slow movement).
Sit on the chair, clap your hands 3 times.
Stomp your feet on the floor 3 times.
Lift your feet together and stomp 3 times.
Repeat the entire sequence 3 times.
Step 2:
Sit on your chair with both your feet on the floor.
Clap on your thighs with both hands and afterwards clap your hands together - repeat 3 times.
Get up and sit down again - (it is important that this is not don too fast but as a slow movement).
Repeat the entire sequence 3 times.
Step 3:
Sit on your chair - stand up - sit on the chair - repeat 5 times.
Sit on your chair with your feet on the floor. Lift left leg and right arm (cross movement), lift right leg and right arm. This should be repeated 5 times.
Repeat the entire sequence 3 or 5 times.
Exercise number 2
Preparation before exercise number 2:
Each exercise comes in different steps, so you can choose the step that best suits your student group.
Only choose one step from each exercise and combine it to an exercise routine of 3 different exercises.
Exercise # 2:
We call it the parachuting exercise.
Purpose of the exercise:
The exercise strengthens the back and neck, the weight bearing/center of gravity of the hips.
These are some of the prerequisites for being in a static standing or sitting position. Likewise, the exercises also help to strengthen the muscles that help to create stable head control and thus free head and eye movements - stable head control and free head and eye movements are important for reading and orientation in space.
STEP 1:
Abdominal with legs in the floor, arms flexed at 90 degrees both in shoulder and elbow.
Lift the upper body + arms (remember straight neck), count to 3, lower down.
Repeat 3 times.
STEP 2:
Abdominal with legs in the floor, arms stretched out in front of body.
Lift upper body + arms up (remember straight neck), count to 5, lower down.
Repeat 5 times.
STEP 3:
Abdominal with legs in the floor, arms stretched.
Lift upper body + arms up (remember straight neck), count to 3 or 5, lower down.
Repeat 3 or 5 times.
STEP 4:
Abdominal with arms bent at 90 degrees in both shoulder and elbow.
Lift the upper body + arms + legs from the floor (remember straight neck), count to 3 or 5 and lower.
Repeat 3 or 5 times.
Exercise number 3
Preparation before exercise number 3:
Each exercise comes in different steps, so you can choose the step that best suits your student group.
Only choose one step from each exercise and combine it to an exercise routine of 3 different exercises.
(An average developed 10 year old will be able to hold this exercise for 40 seconds without any problems – you can therefore choose to hold it for 20 seconds instead of counting to 5)
Exercise # 3:
We call this "quiet dog".
The purpose of the exercise:
Exercise strengthens stability and static strength in the core muscles. The body's center should be strong enough to keep the body still. The goal is to stand completely still and without swaying in the back or neck.
A strong center is the starting point for all other movements. The stronger the center of the body, the more freedom there is for functional movements of the arms, legs and head.
In addition to stretching the body, the stretch also gives time for the brain to plan the proces of having to get back in the “quiet dog” position again.
If it is difficult to stay focused, the teacher / instructor may be able to assist by stepping in the floor while counting high. The rhythm helps maintain focus.
You may also have a pea bag on your back, it will have to lie right between the shoulder blades. For some, it may help them to feel the position, but for others it may be a disturbance and excuse to break the position.
STEP 1:
Stand on all 4 with your forearms in the floor. Shoulders straight at 90 degrees and there should be a shoulder width distance between the forearms.
This provides a significantly larger support surface, used for those unable to take the position with elongated elbows.
Stand completely still and straighten the spine.
Count to 3 or 5.
Now rest the buttocks on the back thighs and stretch out your arms in front of you, count to 3.
Repeat the entire sequence 3 or 5 times.
STEP 2:
Stand on all 4 with 90 degrees in the knees, hip and shoulders. The elbows should be stretched and the spine straight.
Stand still and count to 3.
Pull the buttocks back on your heels and arms in front of you on the floor. Count to 3.
Repeat 3 times.
STEP 3:
Stand on all 4 with 90 degrees in the knees, hip and shoulders. The elbows should be stretched and the spine straight. Stand still and count to 5.
Pull the buttocks back on your heels and arms in front of you on the floor. Count to 5.
Repeat 5 times.