Course Session with the Senso Balance Hedgehogs

If falls occur, the following body parts are particularly at risk for possible fractures:

•  the femoral neck
•  the wrists
•  the forearm bones
•  the vertebral bodies

 Therefore, special focus should be on training:

• Mobilization of shoulders, pelvis, hip joints, spine, and ankle joints
• Coordination training, especially balance and reaction training
• Sensory perception training
• Muscle building, particularly in the thighs and hip muscles. Stabilization of the core muscles, the shoulder girdle of the upper back, the forearm, and hand muscles

 Source: “Active and mobile at 60+: The comprehensive exercise program”, Meyer & Meyer Verlag, Aachen, 2nd edition 2018

 Exercise Examples for a Course Session with the Senso Balance Hedgehogs

The Senso Balance Hedgehog comes as a set of 2.

It is widely applicable as an unstable surface when standing, in the quadruped position, or as part of an obstacle course.

To perform the necessary compensatory movements, the brain must specifically activate the important deep muscles.

At the same time, standing on the Senso Balance Hedgehogs strengthens the foot muscles and the stabilizers around the ankle joint.

Thanks to their pleasant nodules, the receptors on the soles of the feet are stimulated, making standing more consciously perceived.

Self-awareness of posture

Stand in front of the Senso Balance Hedgehogs. Feel your posture. You are standing on your big toe ball, little toe ball, and heel. Your knees are soft, your sternum is lifted. Pull your shoulder blades consciously back and down. Your gaze is directed at the horizon.

Balance Training

Now step onto the Senso Balance Hedgehogs with both feet. Try to stand upright.

Sensory Training (Kinesthetic Analyzer)

Once you feel stable with eyes open, close your eyes briefly.

Self-awareness

Step back down to the floor. Close your eyes and now feel your stance compared to the first exercise. Do you feel more grounded? More upright? Maybe even a bit taller?

Activation of the Calf Muscle Pumps; Balance Training

Roll your feet alternately on the Senso Balance Hedgehogs. Let the arms swing in opposition.

Single-leg Stand on a Senso Balance Hedgehog

Try to balance on one leg for a moment.

 Balance training, strengthening of deep core muscles and knee stabilizers.

Partner Exercise: Training Reaction Ability

Stand on the Senso Balance Hedgehogs. Try to remain stable while your partner lightly pushes you to challenge your balance.

Balance and reaction speed training

Stepping Exercise

Place the Senso Balance Hedgehogs about one meter apart. Now step forward and back, shifting your body weight accordingly. Let your arms swing loosely.

Balance training

Squats

Stand with both feet on the Senso Balance Hedgehogs. Now lower your buttocks as far back and down as possible, then straighten up again.

Strengthening the thigh and glute muscles

Supine Position: Lowering the Legs

Lie with your sacrum on the Senso Balance Hedgehogs. Lift and bend both legs. The spine lies in a neutral position, i.e., in natural lumbar lordosis. Now lower one leg at a time toward the floor — only as far as your pelvis remains stable.

Strengthening the deep abdominal muscles

Seated on the Hedgehogs

Sit on the Senso Balance Hedgehogs with your sitting bones. Support your hands behind your body. Lift your chest. Lift both legs off the floor. Now alternately lower your right and left leg toward the ground while keeping the upper body upright!

Strengthening the abdominal muscles

Quadruped Position – Knee Lift

Place both hands on the Senso Balance Hedgehogs, directly under your shoulders. Knees directly under your hips. Now lift your knees slightly off the ground and hold this position.

Strengthening the wrists, shoulders, and deep core muscles

Diagonal Stretch

In a quadruped position with one hand and the opposite knee on a Senso Balance Hedgehog. Hand under the shoulder, knee under the hip. Now stretch the free arm and leg forward and backward. Hold the position.

Strengthening the back extensors, balance training

Bridge in Supine Position

Lie on your back and place both feet on the Senso Balance Hedgehogs. Now lift and lower your pelvis. To increase difficulty, hold the bridge position and alternately lift and lower each leg.

Strengthening the hamstrings, glutes, and lower back muscles