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Exercises to perform on the Kikka

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How to sit properly: Positive Posture

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Exercises to perform on a Kikka

Exercises to perform on a Kikka

Stretched legs forward bend

This movement will help stretch and lengthen hamstring muscles. Sit upright with legs extended forward on your heels, hip-width apart. Keep neck and shoulders relaxed. Keep spine long and supple and do not lock knees. Bend forward from the waist lowering your upper body to your thighs or as far as is comfortable. Reach forward with your hands and place them alongside your feet. Keep toes pointed up. Hold for 10 breaths. Release and repeat 2-3 times.



Twist


This movement has a toning and massaging effect which helps improve circulation in the abdominal area. Sitting in a positive posture, raise arms to shoulder height, bend elbows and brings hands together in front of your chest. Keep neck and shoulders relaxed. Turn upper body and head to the left. Breath evenly and comfortably keeping abdominal muscles relaxed. Hold for 5 long breaths. Repeat 2-3 times and then repeat on right side.



Side stretch


This stretch helps realign the body, reduce stiffness and improve circulation. It also helps increase lung capacity. Try this movement whenever you feel lethargic or tightness in the upper body. Sitting upright, raise arms overhead and shoulder-width apart, keeping elbows, neck and shoulders relaxed. Lean upper body and head to the left, arms reaching as tall as you can. Keep chest lifted and breathe evenly. Hold for 5 long breaths. Repeat 2-3 times and then repeat on right side.



Forward bend


Sitting upright, inhale slowly and raise arms overhead. Exhale and bend forward from the waist lowering your upper body to your thighs and hands to the floor. Keep neck loose and drop comfortably between knees. Relax shoulders and hold for 10 slow breaths. Release and repeat 2-3 times.



Back stretch (prone)


Face the chair and with one hand on the ball and the other on the back of the chair. Gently lower yourself onto ball in a prone position with hips centered directly over the center of the ball. Reach forward with both arms to slowly lengthen the spine. Extend legs behind you with feet shoulder width apart. Use feet and hands to maintain balance. Keep neck and shoulders relaxed. With eyes closed breathe deeply for a few minutes. Repeat 2-3 times.



Hip stretch


Sitting upright, cross your left leg across your right knee with ankle on the outside of the knee. Keep neck and shoulders relaxed. Inhale, and on exhale, bend forward from the waist lowering your upper body to your thigh and hands to the floor. Let arms relax and hang loose from the shoulders. Hold for 5 long breaths. Release and repeat 2-3 times



Extension side stretch


Kneel alongside of ball chair with right arm on the ball for support. Extend left leg out sideways, away from the ball. Keep neck and shoulders relaxed while you reach overhead and to the other side of the ball with the left arm. Steady yourself with right arm on ball. Keep right leg firm and upright with hip and knee at 90 degree angle to the floor. Hold this stretch for 10 deep breaths. Repeat on other side.



Hip flexor


Begin by straddling the chair with'your one leg forward over the ball and the other leg back. Make sure that your hips are positioned over the center of the ball. Place one hand on the back of the chair to help keep your balance, and the other on your hip. Front leg should be slightly bent at the knee. Inhale, and on exhale step back with rear leg, lowering hips onto the ball. Stabilize with front leg, stretch out rear leg, balancing on ball and your toes. Breathe deeply for 5 breaths. Repeat 2-3 times. Repeat on other side.