The following is the a video Jeff Petersen and Kendra filmed showing the most effective 60uP exercises. As always, if you would prefer to read the transcript instead of watch, skip below the video to read the instructions!
Video transcript below:
Hello, my name is Jeff Petersen with Petersen Physical Therapy. We are going to talk about some exercises that we can do on the 60uP. In a previous video, we did a review of the 60Up, so if that was helpful, and you want more product reviews, or the information is something you’re interested in, then just send us a message if you have a product you want me to look at.
In summary, the 60Up is a piece of equipment that’s well made and reasonably priced. We gate it 4.5 out of 5 Rudy heads because the cost may be prohibitive to some people. If you follow the instructions on the DVD or on their web site, it really is a safe and effective tool to work on one’s balance and one’s lower extremity strength.
In our previous video / post, we talk about how to assess if you might have a balance deficit or are susceptible to falls. Today, what we want to do is review some exercises that you might do on the 60Up.
Just some reminders – it’s really important to make sure that you’re well hydrated before you exercise, and that you’re warmed up. If you decide to purchase this piece of equipment, the DVD that comes along with it, and the exercises they have on their web site are really very helpful. There is a three week beginner’s workout that I would encourage you to follow. Also, look back at our previous videos and posts and we’ll give you some tips on how to assess if you have balance issues and if you might benefit from this type of equipment.
Warmup #1: Toe Taps
Grasp both handles and look for position 2. Once you find position 2, pick up your right foot and tap position 2, and then go back to the floor. Do 5, 10, or 15 per leg – whatever it takes for you to feel most comfortable. Repeat on the left leg.
Warmup #2: Center Press
With your hands on the handles, take your right foot, put on the red line in the center. Look up and push you weight down through your heel, and then return to the starting position. Complete 5-15 repetitions and then repeat on the left side.
Warmup #3: Step Ups
With your hands on the handles and your foot on the red center line, put the weight through your heel, step up, and lift your opposite foot off the floor. Step back down to the floor and then return to the starting position. This is a little more challenging. In the pictures, Kendra is having to balance a little bit more. Complete 5-15 repetitions on each side.
Warmup #4: Full Step Up and Balance
Grasping the handles, step each foot onto position 2. Find your balance so that the board does not touch on either side. As you find your balance, hold on less and less with the handles. The nice thing about this piece of equipment is it gives you the handles to hold on to, and they are very sturdy. They can give you the kind of help that you need for your balance. If you’re doing this and you’re looking up nice and tall, you can look at a clock and do it for 30 seconds at a time. You can also count to yourself as you work to find your balance.
When you step off, dip one side down to the floor to make sure that it’s stable before stepping the other foot off.
Warmup #5: Balancing Front to Back
Now, turn 90 degrees so that you are facing perpendicular to the actual unit. Step up with your rear foot onto position 2, and then place your front foot on position 2 (other side). While holding onto the front handle, look up nice and tall. Shift your weight forward and back. Go nice and slow, and try not to touch the ground on each pass. Do this for 30-60 seconds at a time, and then switch sides.
For those of you at a higher level of fitness, or a higher level of stability, here are a few of the more advanced exercises:
Exercise #6: Squats
Step up onto the platform as you did in your step ups earlier. With loose knees, find your balance on the 60uP. Look up nice and tall, and do a squat. Maintain your weight on your heels, and when you feel stable, squat down. Keep your knees from going over your toes. Try doing 10 repetitions while maintaining your balance.
Exercise #7: Standing Curl
While standing on the 60Up, keep your knees nice and loose, and grab the band handles. Find your balance in this position before doing anything else. Once you find your balance, do a simple curl. Do 10 repetitions. The whole time, maintain your balance and stay up nice and tall. Now, we are challenging your upper body, challenging your core, and we are challenging your balance.
Exercise #8: Standing Overhead Press
While standing on the board as you did for the curls, find your balance and raise the band handles up to your sides. Keep a good pelvic tilt so your back is nice and flat, and keep good, loose knees. Press up overhead. This is a good stability exercise and shoulder strengthening exercise. Note that each exercise is built upon the previous exercise. In order to do this one, you want to have been training for a while. If any of these exercises hurt or are too advanced, stop and return to them once you are more comfortable. Complete 10 repetitions.
Exercise #9: Wood Choppers
While standing on the balance board, grasp one of the handles with both hands, and find your balance. Tilt your pelvis so it’s nice and tight – you should feel it in your abs. Keep your hips straight and rotate your shoulders while raising your hands up to eye level. This is a really advanced exercise. It looks very simple, but you’ll feel it in your abdominal muscles, your obliques, your shoulders, and your hips. This is a great exercise for golf. It is great for improving spinal stability. Complete 10 repetitions to each side.
Exercise #10: Planks
To set up this exercise, fold a towel in half and place it over the board. While this step is not absolutely necessary, it may prove painful on your elbows to do planks without any sort of cushion. With your arms straight, get into a plank position with your feet together. Keep your back flat and tuck your chin a little bit. This variation of the traditional plank exercise will feel a bit more challenging than usual, because you’ll also need to stabilize the board. Shooting for 30 seconds at a time is a good starting point. If you wanted to make it even more challenging, you can place your arms out further above your head.
Bonus Exercise #11: Pushups
The final exercise is a pushup with your hands on the balance board. Using the same setup as before (with the folded towel), place your hands between position 2 and 3 on the balance board. Put your legs out straight behind you. Simply getting into this position will work your shoulders, because of the instability. Begin doing pushups. Complete 5-10 repetitions.
The 60Up is well built, and is a nice piece of equipment. The cost may be prohibitive to some people (it was about $250 for us), but it is well built and safe because the handles are really sturdy. If you have some fear of walking or you feel like you have some balance issues, follow their three week routine. I really believe you will see improvement in your strength and balance, which will help you feel more confident standing and walking.