ONGO - Living Motion

The ONGO^® Move Basic exercise program is a holistic short exercise program for the entire body, aimed especially at increasing blood flow to the muscles. It can help you to get off to an optimum start with the exercise philosophy behind the ONGO^® Seat. Especially if you spend a lot of time sitting down at work, you can use this brief program to ease tension and help prevent back problems. Just 6 to 8 minutes a day will help protect your body from the effects of a one-dimensional day spent sitting at a desk. If you wish to engage in more intensive exercise for one area of your back, you can follow the ONGO^® Move Advanced program.

Warm-up

Starting position: Sit upright on the ONGO^® Seat. Choose the seat hight so that your legs form an angle slightly greater than 90°. Place your feet flat on the floor with the toes angled slightly outward. Place your legs hip-width apart. Allow your hands to rest on your thighs or to hang loosely to both sides of your body and relax your shoulders. Imagine yourself as a marionette, with an invisible thread extending upward from the top of your head, pulling your upper body upright and lenghtening it.

1. THE HIKER / Heel-toe taps 

Position your feet so that the right toe is touching the floor and the left heel is touching the floor. Switch, alternating between your right and left. Repeat the switch ten times. Then add the arm movements: Bend your arms, keeping the elbows close to the body. Now allow the arms to swing gently in rythm with the shifts in your foot position, as you would when hiking or power walking.

For added challenge: After combining the heel-toe taps and arm movements, add a hip rotation and perform all three motions simultaneously, in rythm.

2. Seated Cat Stretch / Pelvic tilt, front and back 

Place your hands on your hips or allow your arms to hang loosely to both sides of your body. Alternate tilting your pelvis to the front and back. As you tilt your pelvis forward, draw your navel inward. When you tilt your pelvis backward, allow your spine to assume a slight curve.

3. Rotor I / Shoulder circles I  

Allow your arms to hang loosely to both sides of your body. Rotate your shoulders, first in small circles, then increasing the size of the circles. Continue for about 30 seconds total.

For added challenge 
Combine this exercise with a pelvic tilt as in the Seated Cat Stretch described above. The ball lies still between your feet as you rotate your shoulders. It begins to rotate as soon as you begin the pelvic tilt exercise.

4. Rotor II / Shoulder circles II  

In addition to rotating the shoulders as in exercise I above, bend your arms, with the elbows facing out from your upper body. Pull your elbows back, compressing the space between your shoulder blades and making circles in the air with your elbows. Gradually increase the intensity of both movements over about 30 seconds by enlarging the circles and pulling the elbows further back.

For added challenge   
Combine this exercise with a pelvic tilt as in the Seated Cat Stretch described above. The ball lies still between your feet as you rotate your shoulders, it begins to rotate as soon as you begin the pelvic tilt exercise.

Tip: Beginners can combine the two types of shoulder circles into one exercise before adding the pelvic tilt, which is a significant additional challenge.

5. Candleholder / Stretch pectoral muscles 

Extend both arms upward, inhaling as you do so. Exhale, allowing your arms to fall into a ninety-degree angle, extending straight outward from your shoulders with the lower arms pointing upward. This is called the "candleholder" position. The palms of the hands should face inward, with the shoulder blades facing downward. Keep your head level and gaze straight ahead. Now slowly turn your upper body to the right, making shure to turn the rib cage only and keep the pelvis stable. Your head should remain aligned with your rib cage. Exhale, returning to center, and repeat to the left side.

6. Hula Hoop / Pelvic circles 

Slowly begin to move your pelvis in a circular motion, causing the ball of the ONGO^® Seat to rotate evenly. First rotate your pelvis to the right ten times, then switch and do the same to the left. Gradually increase the size of the circles, continuing to look straight ahead.

7. Forward Bend / Back relaxation 

Bend forward, allowing your back to curve and using your elbows to support the weight of your upper body on your thighs, about one hand-width above the knees. Let your head hang down and close your eyes. Be conscious of taking deep breaths. Focus completely on your breathing and feel how your spine stretches from the back of your neck to the middle of your back. Slowly roll yourself back upright, one vertebra at a time.

8. The thinker / Side Neck Stretch 

Extend your right shoulder downward and to the rear, extending your hand toward the floor. First tilt your chin downward toward your chest, then tilt your left ear toward your left shoulder until you feel a definite stretch in the muscles at the back of your neck on the right side. Hold the stretch for at least ten to 15 seconds. Then extend your left shoulder downward and to the rear. Tilt your head forward and then to the right, feeling the stretch in the muscles at the back of your neck on the left side. Hold this stretch as well for at least ten to 15 seconds. Repeat the exercise a second time on both sides.

9. Jackknife / Leg stretch 

Extend your legs outward from a seated position, allowing your knees to bend slightly. Flex your toes and try to touch them with your fingertips as your heels stay in contact with the floor. Return to the starting position and repeat the stretch.

10. Snail / Leg stretch (upper thigh)  

Shift your position so that you are sitting slightly forward on your ONGO^® Seat. Bend forward slightly and grasp your bent right leg at the outer side, a bit above your ankle, with your right hand. Now gently pull your lower leg backward and up, tilting your pelvis forward slightly until you feel a stretch in the muscles at the front of your thigh. Hold this stretch for about ten to 15 seconds, then switch legs.

11. Scorpion / Strenghten spinal muscle groups 

Maintaining a flat back, bend your upper body forward slightly and reach both arms overhead. Now pull both arms downward and behind you at the same time, bending the arms at the elbows and pinching your shoulder blades together in back so that they nearly touch. Then stretch both arms overhead again, shoulder-width apart, and repeat the exercise. Go slowly and maintain control during this exercise.

12. Stop Position / Fill the chest with air 

Extend both arms out from the body at right angles at shoulder height, with the fingertips pointing upward. Draw the shoulder blades down the back. Now move the bent arms to the back by drawing the shoulder blades together. Feel the stretch in your chest area and breathe deeply into the belly four to five times as you hold the stretch. Release after ten to 20 seconds.

13. Rumba / Hip circles 

Take a standing position next to the ONGO^® Seat and place one knee in the center of the stool. Adjust the height of the ONGO^® Seat as needed. Bend your standing leg very slightly. Now begin to move the stool in a circular motion with the knee that is resting atop it. Switch directions after about 20 seconds. Then switch legs and repeat.

14. Swing / Body circles 

Step behind your ONGO^® Seat at about arm's length. Stand with your feet hip-width apart and squat, bending forward and stretching out your arms, until you can place your hands on top of the stool. Maintain a flat back, with a straight line from your waist to the top of your head. Now start the ball rolling. The movement should come only from the legs as your upper body and arms remain still. Switch directions after about 20 seconds.