Cushion Exercise

IndoFLO Balance Cushion Getting Started - Step by Step instructions:

1) Choose a level of inflation that works best for you. Soft: easy action, Firm: moderate action, Hard: extreme action.

2) Position the IndoFLO® cushion centered beneath the deck. The deck is centered when it sits level on top of the IndoFLO cushion.

3) Step up onto the Indoboard with your feet centered on the deck. Make sure your heels and toes are the same distance from the front and back edges of the Indoboard.

4) The width of your stance determines the level of difficulty you will experience in trying to stabilize yourself.

• The wider apart your feet are, the greater the degree of difficulty. Feet together offers the least amount of challenge.
• Start with a stance that positions your feet at shoulder width apart.

5) The most important part of your positioning is to always maintain a bent knee stance while looking straight ahead and ENGAGE YOUR CORE! This means to tighten abs (stomache muscles) and your glutes (butt muscles).

• Bend at the KNEES, not at the waist and keep your head and shoulders up.
• Don't forget to ENGAGE YOUR CORE!
• As you bend your knees, feel your toes and the balls of your feet pushing to level the deck.
• Do NOT rock back onto your heels. This causes your knees to straighen.
• (CAUTION: The #1 mistake made is rocking back on the heels with knees straightened.)

6) Push your hips slightly forward as you tighten your glutes and your abs (ENGAGE YOUR CORE!). This will result in a properly centered stance with the alignment of your shoulders, hips, and ankles.

7) Your upper body must be quiet! No movement should come from your head, shoulders, and arms.

Movement should be confined to below the waist only. If your arms, shoulders, or hips are moving, then your legs are NOT being used to balance your frame.
All movement must come from the legs and ankles which is controlled by engaging your core.

8) If you have trouble getting your upper body to stop moving, step off and try again using a spotter, or hold onto something that will allow you to keep your body still and use just your legs and core.

9) When you struggle to find stabilization using your upper body, this is an indication of weakness in the legs. In other words, you need to exercise your legs more than you have been!