BOSU Ballast Ball Mode D'emploi page 13

FIG. A
Seated NBP
Sit with your hips squarely on top of the ball and your feet about
hip width apart on the floor. Keep your shoulders aligned over your
hips and your knees over your ankles. Be sure that your shoulders
maintain neutral position by pulling your shoulder blades back, or
retracting your scapulae. Keep the abs contracted slightly and
avoid leaning forward or back. See FIG. B.
NBP on the Floor
To place your Ballast
the floor, set it down with one set of circles facing directly up,
one set of circles facing front, and the side circles arranged
squarely with your body. You may have to tilt or slightly shake
the Ballast Ball and shift the load to adjust it so that your ball
®
rests in neutral position. See FIG. C.
Standing NBP
To lift the Ballast
®
hands in the center of each of the opposite pairs of side circles and
lift the ball up until your elbows are bent approximately 90 degrees.
Remember to always lift by bending your knees and using your legs.
Now, gently pull the ball into your body so that the circles closest to
you lightly press against your abdomen. Be sure that your shoulders
maintain neutral position by pulling your shoulder blades back, or
retracting your scapulae. Avoid hunching your shoulders forward, or
protracting your scapulae, as this will cause poor posture. Also avoid
leaning back. Maintain good posture of the body with your shoulders
aligned over your hips and ankles and keep your knees slightly bent.
See FIG. A.
Ball in Neutral Ball Position (NBP) on
®
Ball in Neutral Ball Position (NBP), place your
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FIG. B
FIG. C