How to Do
How to Do Warding Series High Ward Back Step Forward Step
Start with the feet shoulder width apart, looking straight ahead.
Beginning
Beginning Warding Series
1. Stand tall with adequate stability throughout the kinetic chain.
2. Keep the knees slightly bent and the gaze towards the horizon.
3. Allow the body to rhythmically flow throughout this movement.
Movement
Warding Series Movement
1. Bend the knees into a quarter squat and place your opened hands together in a high position (as shown).
2. The idea is to maintain ''sustained pressure'' against the resisting object (in this case, the trainer).
3. In an alternating pattern, step one leg forward, return leg and alternate (as shown).
4. As you ''reach'' with the elevated leg, do not transfer any weight to that leg - the upper body should open and lean back to maintain balance on the planted leg.
5. Remember, the distance of your step is determined by your threshold of function (in other words, your neuromuscular control).
6. If there is pain, loss of balance, of altered neuromuscular control, reduce your range of motion or change your plane of motion.
Benefits
Warding Series Benefits
Help you control your weight.
Reduce your risk of heart diseases.
