“Christmas on the Ball” at the BellHOP Café on Saturday, 12/8/2012 Public Invited
Introductions and Welcome by Pat Jonas of BUMC and Heather
of BellHOP Café in Bellbrook
Overview of Session including Health and Safety Warning and
Disclaimer
Make a
Habit of toning, stretching and movement first- fitness later. PACE YOURSELF
Standing,
Sitting on the ball- with/without bouncing, lying on the ball, lying on the
floor
Helps
Heart, Upper Body, Core, Lower Body, Spine and Mood
Opening Prayer
Breathing on the ball.
Without- five whole breaths and five with bounces.
Standing: Five reps
each of twist (p117)*, front bend and side bend (p118), hug and 30 seconds of
drape over ball (p115)
Recovery for two minutes
Sitting: 100-150
bounces with music, Hip Release (124), Pelvic tilt (p34), crunch (p36), back
stretch (p35)
Water, fluids, bathroom break, ball repair/ reinflation 5-7
minutes
Health Tip: Dr Synonymous (aka, Dr Jonas) Stress
Reactions, Cortisol, and the Ball
Lying on ball: back toner (p50), rise and shine (p52), push
up (p46)
Lying on floor: five reps each-lower body toner (p68), lift
ball, squeeze ball
Sitting on ball: 2 minute bounce with music
Recovery, refreshments from BellHOP menu, fellowship
Next formal session 7 PM January 10 at BUMC (followed by 7PM
Jan 14th at BUMC)
Next informal session:
Your place- three times weekly 2-3 each standing, sitting, lying (five
reps or 30 seconds-depending). Bouncing 2-4 minutes depending on energy and
comfort.
More exercises at www.Ball-Exercises.com
*From Sculpt Your Body with Balls and Bands by Denise
Austin, 2004 by St Martin’s Press
