Set-Up:
Sit on the shortbox facing the Jumpboard with feet placed on the Jumpboard. Place the hands behind you on the box or shoulder rests with the fingertips facing forward. Sit tall on the sit bones before initiating the C-Curve.
Movement:
C-Curve: Slowly articulate the spine, rolling the pelvis under and coming into a C-curve position while maintaining support through the arms.
Exhale to Jump: Maintain the C-curve press through both feet to jump away from the Jumpboard Keeping the shoulders and abdominals engaged.
Inhale to Return: Land softly, absorbing the impact through the feet and legs while maintaining the rounded spine. Continue with controlled, rhythmic jumps without changing the shape of the spine.
Main focus:
Core strength and spinal control, while developing lower-body power and coordinated movement.
Primary Muscles Worked:
Abdominals (rectus abdominis and transverse abdominis): primary muscles maintaining the C-curve and controlling spinal flexion.
Hip flexors: assist in maintaining the flexed seated position.
Quadriceps: generate force to press and jump away from the Jumpboard.
Gluteals: assist with hip stability and help control the landing.
Shoulders and triceps: provide upper-body support through the arms while stabilising the torso.
Jumpboard required
1.Ball: Use the ball behind the lumbar spine to provide additional support and help clients maintain their position throughout the movement.
2.Weighted straps: Option to use weighted straps on the wrists or ankles for added challenge.
1. Hands Off: Start with the hands supported on the box, shoulder rests, or carriage. Progress by lifting the hands away while maintaining the C-curve throughout.
2. Rainbows: Sweeping the feet from side to side in a rainbow pattern. Keep the pelvis and C-curve stable while controlling the movement through the legs.
3.Single-Leg Jumps: Progress to jumping from one leg at a time, maintaining the C-curve and keeping the pelvis stable. Focus on controlled, even landings and maintaining the hollow hold position.
1. Continue the jumping movement through to the end of the exercise, maintaining consistent rhythm, control, and alignment throughout.
1R.
Regression:
Ball Support: Place the ball behind the lumbar spine to provide additional support and help maintain the C-curve throughout the movement.
Progression:
Hands Off: Remove the hands from the support and maintain the C-Curve independently. Option to add layers and progress into rainbows and single-leg jump layers.
Modification:
Press only: Keep toes connected to Jumpbaord as you bend and extend the knees removing the jump.