Balance: "Clock Reach-Hands"

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

   
Start at 12 O'clock then reach diagonally "across" body

1. Place cones (or markers) in clock positions (8,9,10,11,12,1,2,3,4).

2. From the hips, hinge or flex with flat back as you "chop" into the center 12 O'clock cone.  Work diagonally "across" your body as you chop progressively to the outside

3. Limit lateral reach to what you can CONTROL without falling or stepping out.

Tips: This is a great balance exercise that is very simple.  It's a progression from my easier Cone Reach exercise because it involves diagonal reach plus extension of upper arm.  Most people can work from about 9 to 3 O'clock positions.  Work up to the 8 to 4 cones as your balance and spinal mobility improves.

• Keep it simple!  For cheap targets, take old tennis balls and cut them in half.  Be careful not to cut your hands when you cut open the balls!  Anything will do for a target--sticks, rocks, etc.  I like the short cones because they give me something to "reach for" and actually touch as a target.

• To decrease difficulty, see my Cone Reach, Cone Chop, or Cone Reach with Feet.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 9.17.07)

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