Spine Extension

From Fit Game Wiki

Contents 1 What is this? 2 Benefits 3 Equipment required 4 MET 5 Time 6 Levels 7 How to do it 7.1 Initial Position 7.2 Set-up 7.3 The position 7.4 Holding the Position 7.5 Unwinding 7.6 Repetitions 8 Scoring 9 Problems

What is this?

This is a yoga position for the arms, shoulders and the waist.

Benefits

Spine Extension:

• Strengthens and tones the arms.
• Strengthens and tones the shoulders.
• Helps to trim the waist.
• Forms a good part of a warm-up routine.

Equipment required

This exercise requires:

• The Wii Balance Board

MET

Spine Extension has a MET of 2.5, meaning that it is a light intensity activity.

Time

This exercise takes two minutes.

Levels

There is only one level of Spine Extension.

How to do it

At all times, follow the movements of your trainer.

Initial Position

• Stand on the Wii Balance Board with your legs apart.
• Pull your shoulders back.
• Keep your back straight.
• Your arms should be at your sides.

Set-up

• Keeping the right foot on the Wii Balance Board, and keeping your left leg straight, move your left foot behind you.
• Align your heels.
• Raise your arms straight up over your head.
• Bring your palms together so that they touch.
• Bring your arms down behind your back so that the fingers are pointing upwards and your palms together. If you cannot attain this position, cross your arms behind your back instead.

The position

• At the waist, bend forward so that your body is horizontal, your face looking at the floor.

Holding the Position

• Keep your waist bent forward.
• Breathe in and out, keeping your breath steady.
• Concentrate on keeping your weight on your right foot so that the red bar is in the blue zone.

Unwinding

• Straighten your body.
• Let your arms fall to your sides.
• Bring your left foot onto the Wii Balance Board.
• Stand on the Wii Balance Board, legs apart.

Repetitions

• Repeat the exercise, but keeping the left leg on the Wii Balance Board instead of the right.
• There is only one repetition of this exercise: once on the right leg, once on the left.

Scoring

You are awarded points based on how well you kept the red bar in the blue zone for the right and the left leg.

Problems

• It doesn't matter whether you put your palms together behind your back or cross your arms behind your back: do whichever one is the most comfortable for you.
• If you are having problems with your balance, remember to keep your back straight.
• Don't let your head and neck sag: keep them aligned with your back.
• If you are having problems keeing the red bar in the blue zone, bend forward further from the waist, so that more weight rests on the foot that is on the board.