Level 1
Vibrate in place with your body upright. The body vibrates up and down in an upright position and remains completely relaxed (arms and upper body relaxed; knees "loosely" stretched).
Gait programming exercises
Main features and effects of natural balancing walking
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Balancing walking: This activates all the small balancing muscles and encourages them to support the joints. This not only relieves the overstretched large muscles, ligaments and tendons, it also protects the joints and optimises movement.
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Natural hip mobility / pelvic opening: naturally balanced walking mobilises the pelvis and hip area in all directions. This relieves tension caused by walking on flat floors. Thanks to the constant movement of the small muscles, they remain elastic and flexible in the long term. The activation of the gluteal and pelvic floor muscles also straightens the pelvis and thus the posture.
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The arm swing that relaxes the back muscles: The actively rolling foot motor is the main driver of the naturally upright gait. This triggers the three-dimensional hip-pelvic movement, which in turn initiates upper body rotation with the all-important, back-relaxing arm swing.
Important for all exercises
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Do the exercises as precisely as possible
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Practise until the rhythm can be performed harmoniously and easily
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The speed can be adjusted:
Faster: The exercise becomes easier and has a relaxing effect
Slower: The exercise becomes more difficult and trains the muscles -
Let your shoulders hang loosely
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Increase the level of difficulty: Perform all exercises with your eyes closed.
1 - Vibrating (bouncing)
Level 2
As for "Level 1", additionally turn the upper body alternately to the right and left. The head turns with the upper body. Let your arms hang freely.
Level 3
As with "Level 2", but the head remains in the centre (does not rotate).
Important
Shift your weight significantly onto one leg, press your foot deep into the kybun mat and stretch your leg. As soon as the load (significant weight transfer) on this leg increases, the pelvis and shoulder on the loaded side begin to rotate forwards. The head, pelvis and heel of the weight-bearing side form a vertical line.
2 - Rolling (rocking)
Level 1
Take small steps from left to right across the entire kybun mat and then do the same backwards. Keep your arms crossed. The whole sole of the foot steps deep into the kybun mat. Keep your leg straight.
Level 2
As for "Level 1", but emphasise the natural rotation of the upper body (slight rotation) (pelvis and shoulders turn forwards on the standing side).
Level 3
As for "Level 2", but first step into the kybun mat with your heel and roll your whole foot. Keep your head centred on the kybun mat (there may be a pull (stretch) in the pelvic area on the standing side). Hips are fully extended forwards on the supporting leg.
Level 1 (variant)
Each exercise can be performed with swinging arms.
Level 2 (variant)
Each exercise can be performed with swinging arms.
Level 3 (variant)
Each exercise can be performed with swinging arms.
Important
Shift your weight significantly onto one leg, press your foot deep into the kybun mat and stretch your leg. As soon as the load (significant weight transfer) on this leg increases, the pelvis and shoulder on the loaded side begin to rotate forwards. The head, pelvis and heel of the weight-bearing side form a vertical line.
Note when reversing
Simply allow the upper body to rotate naturally.
3 - Stepping in place (stepping)
Level 1
Step into place and place your foot flat on the floor. Extend the weight-bearing leg and pull the knee of the other leg up slightly. Keep your arms crossed in front of your chest.
Level 2
As for "Level 1", but make sure that the shoulder of the supporting leg rotates forwards in the direction you are facing (slight rotation of the upper body).
Level 3
As for "Level 2", but balancing on the spot on the heel (heel balancing on the spot). Press your heel firmly into the kybun mat and make sure that your weight is clearly on your heel. If possible, pull your toes slightly upwards. Keep your head centred on the kybun. There should be a pull (stretch) in the pelvic area on the standing side. The hips are fully extended forwards on the supporting leg.
Level 1 (variant)
Each exercise can be performed with swinging arms.
Level 2 (variant)
Each exercise can be performed with swinging arms.
Level 3 (variant)
Each exercise can be performed with swinging arms.
Important
Shift your entire body weight to the supporting leg. Shoulder rotates forwards on the side of the supporting leg in the direction of gaze (rotation of the thoracic spine). The head, pelvis and centre of the weight-bearing foot are in a vertical line.
4 - Bobbing
Level 1
Rocking, shift your entire body weight from the back leg to the front leg and back again and again. Arms crossed, shoulders swinging, head raised, body completely stretched.
Level 2
As for "Level 1", but let your arms hang loosely. The right shoulder then rotates forwards when the load is on the right foot. Only put weight on the front of the heel instead of the whole foot.
Level 3
As for "Level 2", but the entire rear sole of the foot must always touch the kybun mat (must never lift off). Always keep your head - looking straight ahead - above the centre of the kybun mat. There is a pulling (stretching) in the pelvic area on the standing side. Keeping the head in the centre causes the hips to move out, which looks extreme. This is only a consequence of slow, balanced walking (slow motion), which requires a greater track width. When you walk at normal speed, this extreme hip extension is automatically eliminated.
Important
Always look straight ahead. Never fall into a hollow back (stabilise your pelvis!).
5 - Trotting (power trotting)
Level 1
Loosely trot (jog) in place. Keep your arms crossed against your body. Push off strongly with the whole sole of the foot and let the other leg dangle loosely without pulling the knees up.
Level 2
As with "Level 1", but despite being fully stretched, let your shoulders and hips rotate loosely against each other. Use the trampoline effect of the kybun mat.
Level 3
As with "Level 2", but now increase the speed without tightening your knees more.
Level 1 (variant)
Each exercise can be performed with swinging arms.
Level 2 (variant)
Each exercise can be performed with swinging arms.
Level 3 (variant)
Each exercise can be performed with swinging arms.
Important
Jump up on one leg at a time - but with the whole of your foot instead of just the forefoot - while you don't tighten the knee and hip of the other leg under any circumstances, but simply let them dangle. Let go of your shoulders so that your upper body can rotate loosely.
6 - Balanced walking
The prerequisite for exercise 6 is the safe execution of exercise 4 (seesaws).
Basic movement:
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Stand at the edge of the kybun mat in a stepping position.
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Rock from the front foot to the back foot several times. Take one step with your right leg and one step with your left leg and then stand still (feet parallel) at the end of the kybun mat.
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Turn round and start with your left leg.
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Repeat the exercise several times.
Level 1
It is the same exercise as "seesaw level 2" but instead of going forwards and backwards, place one foot in front of the other and walk across the entire kybun mat. Maintain tension in the shin muscle for as long as possible.
Level 2
As in "Level 1", but the pelvis and shoulders turn forwards on the standing side (natural rotation of the upper body).
Level 3
As for "Level 2", but always keep your head - looking straight ahead - above the centre of the kybun mat. If the head is really held in the centre of the kybun mat, there will be a pull (stretch) in the pelvic area on the standing side.
Important
The steps should be performed slowly while balancing (the slower the more difficult). Always look straight ahead. Never fall into a hollow back (stabilise your pelvis!).
Explanation
Keeping the head in the centre causes the hips to swing out, which looks extreme. This is only a consequence of slow, balanced walking (slow motion), which requires a greater track width. When you walk at normal speed, this extreme hip extension is automatically eliminated.