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Static Chair - Fitball

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Static Chair

                                                         
Primary Muscles:
 
Quadriceps (thigh)

quads muscles

SecondaryMuscles: 
Gluteus Maximus (bottom) Adductor (Inner Thigh), Soleus (Calf)  

Level of Difficulty: (6/10)    

Scale 6

 Repetitions:  
           10-60 seconds
  

 Instructions      
  • With your feet shoulder width apart lower your body while keeping a straight back.
  • Push your bottom out behind you as you ‘sit’ down, using your arms in front to help you balance.
  • Lower your body to a comfortable position, approximately 90°, but not beyond.
  • Hold the position for the desired time and then return back to the starting position 
 Teaching Points  
  • Do not let your knees go over your toes.
  • Look forward and keep your head up, helping you to avoid leaning too far forwards.
  • Keep your back straight
  • Keep your shoulders back
  • Breath normally 

                                                                                                              

 Adaptations 

  • Widen your stance 
  • Decrease the amount of time the position is held for 

 Progressions 

  • Increase the amount of time the position is held for