Practice advice
You can’t do anything wrong
Don’t worry, that you will do something wrong with your bellicon. Of course, the professional instruction given by a therapist is generally helpful and recommendable. Children however show us time after time how easy the introduction to this exercise is: simply get on the bellicon! Gently swing (best is to keep contact with the mat), relax your arms and enjoy!
Leave it somewhere central
Your bellicon has a very demanding character. Therefore it should often appear in your line of vision. Best is to place it somewhere where you almost “trip “over it. In between, step on to it, swing for a few minutes and refresh yourself – finished!
Take your shoes off
Exercising without shoes is the most effective. The important support muscles of the feet are then also trained, whilst in shoes they would be resting. Of course this is a little more demanding at first, but don’t worry, after a short time you won’t even notice. If however in the beginning you find this too wobbly, you can of course also try it with shoes. This is much better, than not going on the bellicon at all!
Relax your shoulders
Most people tense their shoulders and pull them up. This is an awkward stance that prevents the blood supply from getting to the tissues, thus possibly leading to headaches or pain in the neck. Consciously let go of your shoulders and you will notice, how much good it’s doing you!
Press your heels into the mat
Whilst swinging, try to press your heels into the mat. That will stretch your Achilles tendon in a gentle way and help you to acquire a better sense of balance. This exercise also provides a good adjustment for women who like to wear high heels.
It’s even better with music
Swinging on the bellicon is in itself already an incomparable, enjoyable experience. It’s even better, when you turn on your favorite music. Whether pop, jazz or classical, it works wonders and time passes even more quickly. It also improves the atmosphere. For those who prefer moving images: in front of the television is also a great place to exercise!
Supporting handles give you extra security
If, in the beginning, you feel a little wobbly on your legs when exercising, it is a good idea to have additional support. You could place your bellicon close to the wall so you can brace yourself with one hand, but it would be better to purchase either one or two, optionally available, support handles. These can be attached to your bellicon and might help you to feel more secure.
Watch our instruction film
Our professional bellicon therapist Andreas Sperber (chief therapist in the Schwarzwald clinic), takes the time to introduce you to the training. The exercises can be performed simultaneously to watching them on television and this can show you the possibilities your new trainings devise offers.
Take advice from our experts
The bellicon is actually an easy training devise to use. But occasionally, your personal situation might require a consultation with an expert. The number of bellicon specialists is growing all the time. Check our data base to see which expert is in your area or relevant to your situation, and ask for professional advice.
