Warding Series Low Ward Back Step Forward Step

STRENGTH

How to Do

How to Do Warding Series Low Ward Back Step Forward Step

Start with the feet shoulder width apart, looking straight ahead.

Beginning

Beginning Warding Series

1. Stand tall with adequate stability throughout the kinetic chain.

2. Keep the knees slightly bent and the gaze towards the horizon.

3. Allow the body to rhythmically flow throughout this movement.

Movement

Warding Series Movement

1. Bend the knees into a half squat and place your opened hands together in a low position (as shown).

2. The idea is to maintain ''sustained pressure'' against the resisting object (in this case, the trainer).

3. In an alternating pattern, step one leg forward, return leg and alternate (as shown).

4. As you ''reach'' with the elevated leg, do not transfer any weight to that leg - the upper body should open and lean back to maintain balance on the planted leg.

5. Remember, the distance of your step is determined by your threshold of function (in other words, your neuromuscular control).

6. If there is pain, loss of balance, of altered neuromuscular control, reduce your range of motion or change your plane of motion.

Benefits

Warding Series Benefits

Exercise engages the body's stability mechanism.


AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
2021 © Changing Shape - All rights reserved.