Exercise Videos for kyBounder – kyBoot

Exercise Videos for kyBounder

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a) Beginner

With the body upright, bounce in place on the kyBounder. The body moves up and down with an upright posture while remaining entirely relaxed (arms and upper body totally loose; knees loosely extended).


Important:

  • The shoulder, hip and heel form a line
  • The entire sole of the foot touches the kyBounder
  • Rhythm is very important. Utilise the soft, elastic element (trampoline effect) of the kyBounder
  • The entire body is loose but extended

a) Beginner

Keep the arms crossed against the body and walk forward and back with small steps (toddling/tentatively). The entire sole of the foot steps into the kyBounder. Press the foot deep into the kyBounder and extend the leg.


Important:

  • Clear shifting of weight to the supporting leg, press the foot deep into the kyBounder and extend the leg
  • As soon as the load (clear shifting of weight) on the supporting leg increases, the pelvis and shoulder on the weight bearing side start to rotate forward
  • The head, pelvis and heel of the weight bearing side form a line
  • Keep the head centered over the kyBounder (pulling/extension may occur in the pelvic region on the supporting leg side)
  • The hip on the supporting leg side is fully open/extended

Note regarding walking backwards:

  • While setting down the foot and shifting the weight to the other leg (new supporting leg), the upper body (rotation in the thoracic spine) and the hip (a little) turn against the walking direction.

a) Beginner

Keep the arms crossed against the body. Walk in place, putting the feet down flat. Extend the supporting leg, slightly flex the knee of the other leg.


Important:

  • Shift the entire body weight to the respective supporting leg
  • The hip veers slightly beyond the supporting leg side (balance effect due to slow movement)
  • The shoulder on the supporting leg side rotates forward in the line of sight (rotation of the thoracic spine)
  • The head stays straight over the middle of the kyBounder.
  • The head, pelvis and heel form a line

a) Beginner

See-saw while shifting the entire body weight from one leg to the other. Arms crossed, shoulders swinging with the movements, head pulled up, body fully extended.


Important:

  • Always look straight ahead
  • Never let the back go hollow (stabilise the pelvis!)
  • When the head is actually kept in the middle of the kyBounder, pulling (extension) develops in the pelvic area on the supporting leg side

Explanation:

Holding the head in the middle causes the hip to veer out, which looks extreme. This is merely a consequence of slow, balanced walking (slow motion), requiring the legs to be farther apart. When walking at normal speed, this extreme veering is eliminated automatically.

a) Beginner

Casually trot in place. Keep the arms crossed against the body. Step into the kyBounder with the entire sole of the foot.


Important:

  • Always look straight ahead
  • Always step into the kyBounder firmly with the entire sole of the foot (pressure is felt on the entire sole of the foot)
  • The weight-bearing leg is extended and the knee of the swinging leg is slightly bent
  • Note natural upper body rotation (rotation in the thoracic spine)

Being able to perform exercise 4 (3D - Bobbing) confidently is a prerequisite for exercise 6.

Basic movement:

  • Stand on the edge of the kyBounder in the lunge position.
  • See-saw several times from the front to the back foot. Take one step with the right and one step with the left leg and then stand still (feet parallel) at the end of the kyBounder.
  • Turn around and start with the left leg.
  • Repeat exercise several times.

a) Beginner

Same as the basic movement, but make sure that the front leg is extended, the heel steps strongly into the kyBounder and that you roll over with the entire foot. Keep tension in the shin muscle for as long as possible. The sole of the back foot has to touch the kyBounder for as long as possible.


Important:

  • The steps have to be carried out slowly while balancing (the slower, the more difficult)
  • Always look straight ahead
  • Never let the back go hollow (stabilise the pelvis!)
  • When the head is actually kept in the middle of the kyBounder, pulling (extension) develops in the pelvic area on the supporting leg side

Explanation:

Holding the head in the middle causes the hip to veer out, which looks extreme. This is merely a consequence of slow, balanced walking (slow motion), requiring the legs to be farther apart. When walking at normal speed, this extreme veering is eliminated automatically.




The key to natural, active walking: (FP Walking)

  1. Balanced walking
    1. Roll over the foot from the heel
    2. Balance on the heel of the supporting leg
  2. Upper body rotation initiates natural arm swing
    1. Rotation of the thoracic spine
  3. Natural hip mobility
    1. The pelvis integrates itself physiologically into the gait (natural pelvis rotation)
    2. Keep the head in the center of the stride (look in walking direction)
  4. Opening of the pelvis
    1. The head, pelvis and heel of the supporting leg are in one line
    2. The heel of the back foot stays on the floor until the body weight is shifted entirely to the other foot. This causes pulling/extension in the hip region (bilateral) and in the legs.

Important for all exercises:

 

  • Precise movements
  • Practice until the rhythm can be carried out loosely and harmoniously
  • The speed can be adjusted:
    • Faster: easier (when movement can be completed rhythmically)
    • Slower: harder (sensorimotoric, coordinative)
  • Let the shoulders hang loosely
  • Increasing the level of difficulty: Complete all exercises with the eyes closed.