5b Jog is a progression of 5a Walk exercise, simmulating natural jogging while pushing a trolley.

This exercise requires long and strong calf muscles (as practiced in the previous exercise 5a) as well as a well coordinated motor system.

5b is also special because of its free breathing pattern, its unique yet comfortable aerobic component and also because both lower limbs work in a natural simultaneous alternative manner.

Bar Position

• Waist height

Tempo

• Move - stretch - move - stretch.

Breathing Pattern

• Breathe freely

Starting Position

• Stand about 2 steps away from the bar, tilt the body forward and lean on the bar with hands.

• Maintain normal pelvic width between the legs.

• Flex the knee and ankle of the one leg.

• Lift foot from floor.

• Fully flex the ankle in air.

• keep the other leg extended with the heel touching the floor.

• Avoid hype-extending the knee.

• Breathe freely.

Movement Phase

• While maintaining the tilted straight body-line, alternate the leg positions at the same time..

• Continue breathing freely.

Stretch Phase

• Land the foot on the tiptoes first.

• The movement ends when the other heel touches the floor.

• Continue breathing freely and alternate.

• Find the rhythm and physically push the bar forwards towards the wall in front.

Guided imagery:

• Feel the heels bouncing off the floor like tennis balls.

• Imagine that the bar is the bar of a supermarket trolly you are pushing while jogging.