Back to main education manual page

BASIC HANDLING

BASIC ORIENTATION ON THE FREESTYLER BOARD
- left side
- right side
- rear edge
- front edge

Basic position on the Freestyler
Standing in the middle of the Freestyler®, hips apart and elbows flexed. One foot or other body part should always be on the Freestyler!



BODY POSITIONS

FACING
- Front
- Diagonal
- Sideways

FEET POSITION
- Close
- Hip width appart
- Wide

BODY POSITION
- Centre
- Side
- Kneeling
- Seated
- Supine
- Pelvis on the Freestyler
- Shoulders on the Freestyler
- Trunk (your back between shoulder blades and hips) on the Freestyler



HANDGRIPS

- Closed grip supine
- Closed grip prone
- Open palms
- Hands on the floor (handle above the hand)
- Hands on the floor (handles above the wrists)



POSITIONING OF ELASTIC TUBES

Handles:
- Basic position: always pre-stretched Over the shoulder (elbows flexed or arms slightly abducted)
- Crossed in front when standing or seating – left hand to the body, right hand to the body
- Crossed behind when standing or seating - left hand to the body, right hand to the body
- Parallel when kneeling Crossed in front when kneeling

Leg ends of elastic tubes – cuffs:
- Cuffs above the ankle (never too tight)
- Cuffs around the feet Cuffs and handles (straps) around the feet



BASIC MAT EXERCISE CONFIGURATIONS

In the next chapter, basic exercise mat configurations are presented. Exercise mat allows many additional exercises to be performed on the Freestyler.

1:1:1
0:1:2
2:1:0
0:3:0
0:1:1:1





BASIC EXERCISES ON THE FREESTYLER

Basic exercises on the Freestyler are mainly derived from single axis movements combined movements and functional anatomy. We consider this as basics for all further Functional dynamics multiaxis movement patterns. One must get aquainted with the basics before proceeding to more advanced multiaxis movements, which is the main characteristic of Functional dynamics. Exercises are organised according to body parts and movements of the joints.



EXERCISES FOR LEGS

FUNCTIONAL ANATOMY


HIP JOINT (flexion, extension, adduction, abduction, inner & outer rotation)
KNEE JOINT (flexion, extension)
ANKLE JOINT (dorsal flexion, plantar flexion, eversion, inversion)

Movements:
HIP FLEXION, HIP EXTENSION (standing), HIP EXTENSION (kneeling), HIP ADDUCTION, HIP ABDUCTION, HIP INNER & OUTER ROTATION, KNEE FLEXION, KNEE EXTENSION, SQUAT, LUNGE, DORSAL FLEXION, PLANTAR FLEXION, INVERSION, EVERSION



EXERCISES FOR ARMS


FUNCTIONAL ANATOMY

ELBOW JOINT (flexion, extension)
WRIST JOINT (flexion, extension, adduction, abduction)
RADIAL - ULNAR JOINT (pronation, supination)

Movements:
ELBOW EXTENSION, WRIST FLEXION, ELBOW FLEXION, WRIST EXTENSION, WRIST ADDUCTION, WRIST ABDUCTION, PRONATION - SUPINATION



EXERCISES FOR SHOULDERS

FUNCTIONAL ANATOMY

SHOULDER JOINT (flexion, extension, horizontal adduction, horizontal abduction, inner & outer rotation, circumduction)
ELBOW JOINT (flexion, extension)

Movements:
ARM ABDUCTION, FRONT RAISE, SHOULDER ROTATION, REVERSE BUTTERFLY, SHOULDER PRESS, SHOULDER SHRUGS, UPRIGHT ROW



EXERCISES FOR TRUNK

FUNCTIONAL ANATOMY

SPINE (flexion, extension, side flexion, rotation)

Movements:
TRUNK FLEXION, TRUNK FLEXION WITH ROTATION, REVERSE TRUNK FLEXION, TRUNK SIDE FLEXION, REVERSE BACK EXTENSION, DIAGONAL BACK EXTENSION, TRUNK ROTATION



EXERCISES FOR CHEST

FUNCTIONAL ANATOMY


SHOULDER JOINT (flexion, extension, horizontal adduction, horizontal abduction, inner & outer rotation)
ELBOW JOINT (flexion, extension)

Movements:
BENCH PRESS, BUTTERFLY, PULLOVER



EXERCISES FOR BACK


FUNCTIONAL ANATOMY


SHOULDER JOINT (flexion, extension, horizontal adduction, horizontal abduction, inner & outer rotation)
ELBOW JOINT (flexion, extension)

Movements:
ROWING, REVERSE BUTTERFLY, GOOD MORNING