The Movements

The Basic Balance Modified

This modified version of The Basic Balance Movement Series has its place in the Therapeutic category of the Bodie Method. Like the original version, it is executed from all four Basic Bases. Normally the transition from Working Position #1 to Working Position #2 goes well for most people, however, problems with the feet, ankles, knees, hip joints and even the lower back region can inhibit all progressions through the next seven working positions of the Balance Series. This is where The Basic Balance Modified comes in. It is the low impact version of the Balance Series.

Balance Modified Execution: 1) The first part of this series of movements begins from Working Position #2 of the Balance Series. Bend your knees to a personal comfortable level holding the upper part of your body straight. 2) Maintaining bent knees and straight upper body, lower your heels to the floor. 3) Hold this position and let your upper body fall forward from the hips as much as it will go. Pull in your belly, letting your head, shoulders and arms hang free. 4) While holding this position, straighten your legs as illustrated, then pull in your belly and contract the muscles in the back of your thighs hard. With the back rounded lift yourself back to Working Position #1 and repeat.

It is important at this point to take note of Working Position #3 and Working Position #4 of the Basic Balance Modified. These two working positions combine to form what I call the Roll-Over Release Movements. You will want to use them before starting the complete balance series to loosen up a bit.

Roll-Over Execution: 1) From Working Position #1 let your upper body fall forward from the hips, head, shoulders and arms hanging free (illustrated figure #4). 2) (Illustrated figure #3) Maintain upper body position and bend your knees, straighten your legs and repeat until you feel things loosen up. Another therapeutic combination to be found here is the Calf/Hams Release and is a combination of Working Position #1 and Working Position #2 of the Basic Balance Movement Series and #1 and #2 of the modified version.

Calf/Hams Release Execution: Begin by first moving from Working Position #1 to Working Position #2 of The Basic Balance Movement Series. 1)Bend the knees to a personal comfortable position, the upper body is held straight. 2) Holding the upper body straight, lower your heels to the floor (illustrated figure #2). Straighten your legs. This will take you back to Working Position #1 of the Balance Series. Repeat for as many times as needed. For those of you just starting out but wanting more of a challange right from the start go to the Book Heels Basic Base Movements.