therapy ball workbook : illustrated step-by-step guide to stretching, strengthening, and...

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ISBN:978-1-61243-345-5LibraryofCongressControlNumber2013922722

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contents

PART1:OVERVIEWIntroductionWhat’saTherapyBall?WhyUseTherapyBalls?TherapyBallsandSelf-MassageSelf-AssessmentofFlexibilityBeforeYouBegin

PART2:PROGRAMSHowtoUseThisBookStart-UpRoutineCoreStabilityWorkoutBackStrengtheningWorkoutTotalTorsoTune-UpTotal-BodyWorkoutStretch&RelaxMuscleReleaseforActiveFolks

PART3:EXERCISESCoreStrengthening

LegExtensionLegCircleHeelSlidePelvicLiftArmSwingArm/LegCombinationCurl-UpSupineStabilityOrientationBack-On-BallCrunchBack-On-BallTwistingCrunchSupineMarchingSupineStability—ArmsSupineStability—Legs

Back-On-BallLegLiftAlternatingCurl-UpI,Y&TBackExtensionDouble-ArmLiftDouble-LegLiftProneArm&LegLiftSupermanPlankPush-UpBallSwitchPush-UpPlanktoPikePlanktoSideSalutationReverseTrunkCurlArmPointerBirdDogBallSitOrientationSeatedHipMovementBallSitwithFootLiftBallSitwithLegExtensionBallSitwithLegExtension&ArmRaisePelvicLiftPelvicLiftwithArmLiftPelvicLiftwithLegExtensionPelvicLiftwithArmLift&LegExtension

ConditioningInnerThighTonerInnerThighRotationHamstringCurlIsometricHamstringCurlInternal&ExternalShoulderRotationWallSquat

Stretches&PressureReleaseTotal-CoreStretchSpine/NeckLengthenerChestStretchAbStretch

HipFlexorStretchInnerThighStretchHamstring/HipReleaseFootMassageAnkleMassageHamstringMassageQuadricepsMassageInnerThighMassageKneeReleaseCalfMassageITBandMassagePiriformisReleaseGluteMassageUpperBack&ShoulderMassageLowerBackReleaseLatReleaseDeltoidMassageNeckReleaseChestMassageHandMassageForearmMassageBicepsMassageComboMassage

IndexAcknowledgmentsAbouttheAuthor

PART1

overview

introduction

Painisthegreatequalizer,whetherwe’rerichorpoor,fitorunfit,youngorold.Acutepaincancrippleyouwhilechronicpaincandevastateyou.Painisthemaincomplaintfor40percentofvisitstothefamilyphysician.Only50percentofthosevisitshavesatisfactoryoutcomes,leavingpatientswonderingwhatthecauseidandwhattheycando.

Sometimespoorpostureandimproperbodymechanics,alongwithovertrainingspecificmuscles,leadtoincreasedmuscletensionandharmfulbodyalignment.Othertimestraumatoanareacanintensifymuscletension,whichcancontributetomusclespasms.Ifthesedysfunctionsaren’taddressedproperly,theycanleadtoreducedmobilityandchronicphysicalproblems.Frequentlythere’sno“cure”forthepain,onlywaystomanageit.Thekeyistofindamethodthat

providesthemostbenefitfortheleastamountofrisk.Thetherapyballisconsideredoneofthoseoptions.

Eachofushasourownuniquethresholdforpain.Althoughthere’snouniversalcure-allthatcanridusofthesephysicalannoyancesforgood,therearemanyoptions,suchasmedicationandmassage,thatcaneaseourdiscomfort.Thereareevenmethodswecanapplyourselves.You’veprobablyusedafoamrollertoloosentighthamstrings,releaseyourback,andimproveyourbalance.Didyouknowthattheballsyouplaywith,anythingfromgolfballstobasketballs,canprovidethesamebenefits,inadditiontokeepingyourhearthealthy?

Withtherapyballs,youcanrollyourwaytobetterhealth!TherapyBallWorkbookexplainshowyoucanusepracticallyanyball—largeorsmall,softorhard—asa“therapyball.”Italsopresentsexercisesforphysicalrehab,corestrengthening,posturecorrection,generalconditioning,self-massageandstressrelief—allwaystomaintainaflexible,strongbodyandpreventfutureinjury.

what’satherapyball?

Thereareafewballsonthemarketearmarkedformassagetherapyandanumberthatactuallycallthemselves“fitness”and“therapy”balls.However,asfarasTherapyBallWorkbookisconcerned,nosingletypeofballisthe“perfect”therapyball.Infact,mostballsusedforgeneralfitnessandrecreationcanberepurposedfortherapy,beitmassage,rehaborconditioning.Thesize,shapeanddensityoftheballyouselectshouldbedeterminedbythegoalofyoursessionand,ifapplicable,theareaofyourbodyyouaimtoaddress.

Ingeneral,smallballs(between1to6inches)withsomegive,suchastennisballsandsoftballs,aregoodcandidatesforself-massageandmusclerelease.Ifyourmusclesrequireafirmertouch,trydenserballssuchasthoseusedingolfandlacrosse.Smallerballshavethebenefitofgettingintoareasthatothertools(pressurepoint

wand,foamrollers)haveahardtimereaching.Ballswithsomegivecanalsobeusedforcorestrengtheningand

conditioning—thesquishiertheball,themoreunstableitusuallyis.Thestabilityball(alsoknownastheSwissorPilatesball)isapopularcore-strengtheningtoolandperhapsthebestknownofthetherapyballs.Itcomesinseveralsizesandcanbeinflatedtoyourdesiredfirmness.Youmightalsoseeminiversionsofthestabilityball(oftencalled“fitness,”“therapy”and“yoga”balls)usedinPilatesandcore-trainingclasses.Theseballstypicallyrun4to10inchesandareoftenkeptunderinflated.

Somespecializedballshaveknobsandnubstostimulatecirculation,whichworkwellforthehandsandfeet.Othershavebumpysurfacestopromotesensorystimulation,whilethosewithahard,smoothsurfacearedesignedtobeheldinyourhandstoprovidebettertrigger-pointtensionrelief.Thesespecialtyballsmaybefoundatsporting-goods,yoga,Pilatesandphysicaltherapystores.

Thenicethingaboutusingballsfortherapyisthatyouprobablyhaveatleastonelyingaroundthehouse.Ifnot,they’rereasonablypricedorevenfree(say,aroundyourlocaltenniscourtorgolfcourse)andagood,all-purposehealthtool.

whyusetherapyballs?

Toooftenintheworldoffitness,peoplefocusondevelopingstrongermusclesorimprovingperformanceinasportbutneglectthesubtleraspectsoffitnesssuchasstretchingandflexibility.Mostexerciseprogramsandsportsplaceemphasisononeparticularmusclegroup,thuscausingmuscleimbalancesthatcreatemoreinflexibility.

Thekeytostayinghealthyandfunctionalistounderstandtheinterplaybetweenallthecharacteristicsofthebodythatarecriticaltooptimalfitness,functionandwellness.Beingtoostrongandtightisjustasbadasbeingtooflexible.Ourbodiesarelikeasymphony;eachparthasaspecialrolethatneedstobeplayedatthecorrecttimeandbewelltunedinordertoproduceabeautifulharmony.

It’sverydifficultfortheaveragefitnessbufftounderstandthedelicaterelationshipbetweendoseandresponse.Toomanypeople

believethatmoreandharderisalwaysbetter.It’stheenlightenedpersonwhounderstandsthebalancebetweenphysicalactivity,restandmindfulmovements.ThelongerIworkwithpeopleofalllevels,themoreIrealizethathavingafirmyetsupplebodyisthekeytoachievingfunctionalfitnessandapain-freelife.Whetheryou’resedentaryorveryactive,adailyroutineofstretchingandmusclerelaxationiscriticalinpreventingjointdysfunctionsandchronicpain.

Therapyballsarewonderful,versatiletoolsthatcanimprovemobilityandflexibility,preventpossibleinjuryandreleasemusculartensionwhilealsoaddingdiversitytoyourstandardexerciseprogram.Tennis,golf,lacrosseandsoftballsareperhapsmostcommonlyusedforself-massage,thegoalofwhichistobreakupinterwovenmusclefibersandhelpmoveoxygenatedbloodintothemuscles.Softer,squishierballs,whenusedduringcommonexerciseslikepush-upsandbackextensions,provideanunstablesurfacethatchallengesthecentralnervoussystemtomaintaincontrol.Simplysqueezingasquishyballbetweenyourkneesduringanabdominalcurl-upengagesmorecoremusclesandreinforcestheinterconnectednessbetweenthemuscles.

therapyballsandself-massage

Thetherapyballisawonderfulself-helptooltoreducemuscletightnessandprovidedeepmusclemassageandpressurerelease.Theadvantagethatthetherapyballhasoverotherself-massagetoolsisthatitcanprovideamulti-directionalmassagetotheareainneed(similartowhatamassagetherapistwoulddo),orsimplybeheldinplaceuntilatroublespotreleases(likewhatyou’dencounterwithanacupressurist).

Oftentimesasimpleinjurysuchasamusclestrainorcontusioncancontributetomuscleknotsor“triggerpoints”—smallpatchesofsuper-contractedmusclefibersthatcauseachingandstiffness.Thesetriggerpointscanaffecttheperformanceofthewholemuscleandspreadpaintoadjacentareas(called“referredpain”).Inaddition,a

personwhohasaninjurytypically“guards”thearea/joint,whichoftenleadstoreducedrangeofmotioninthatareaandfurtherdysfunction.

Thereareapproximately620potentialtriggerpointsinourmuscles.Thesetriggerpointsreportedlyshowupinthesameplacesineveryperson(thechartonpage6highlightsthemostcommontriggerpoints).Inanactivetriggerpoint,painortendernesscaneitherbefeltlocallyorinanotherlocation(“referredpain”).Ifyoupayattentiontoyourbody,you’llnoticethatcertainlocationsfeelpainfulwhenpressedwhileothersdon’t.Alatenttriggerpointisonethatexistsbutdoesn’tyetreferpain.However,alatenttriggerpointcaninfluencemuscleactivationpatterns,whichcanresultinpoormusclecoordinationandbalance.

Manypeoplecallactivetriggerpoints“ouch”points,wherebyjustpushingonthepointelicitspain.Whentriggerpointsarepresentinmuscles,there’softenpainandweaknessinareasadistancefromwherethepainis.It’ssuggestedthatapplyingpressuretotriggerpointscanreleasetension,reducestressandpromotewellness.WhilethesemethodsarenotasubstituteforWesternmedicine,theyoftencanbeusedinacomplementarymanner.

Otherfactorsarebelievedtoleadtomusclestiffnessandsoreness.Onetheoryisthatwhensofttissuegetsinjured,thefascia(thinconnectivetissuethatsurroundsmuscles)doesnotslidefreely.Performingmyofascialtechniquesalongwithasystematicstretchingroutinecanfacilitatethebreak-upoftheseadhesions.

Whilethisbookisnotintendedasareplacementforphysicaltherapyoratrainedmassagetherapist,itcanbeagreatcomplementtoahome-basedpost-rehabroutineorpreventiveprogram,usedinconcertwithyourtherapist’sinput.However,sincesomanythingscontributetotightnessandsoreness,it’salwayswisetoconsultwithyourhealthprofessionalbeforeperformingaself-massage.Keepinmindthatpainisyourbody’spanellightlettingyouknowsomethingisn’tperfect,thusalwaysmakesurethere’snosignificanthealthissue

causingyourpain.

HowtoUseTherapyBallsforSelf-MassageLearningtotuneintothepartsofyourbodythataretightisthefirststepincorrectinganyphysicaldysfunctionstemmingfrommuscleimbalance.Whichactivitiesdoyouparticipateinthatcontributetoyourtightness?Isittoomuchofonekindofexerciseortoomuchtimespenthunchedoveradesk?Aregulartherapyballprogramthataddressesthosetightareas,coupledwithproperbodymechanics,wouldbeawiseinvestment.

Mostballsareplacedunderspecificlocationsandeitherheldinplaceforacertainamountoftimeorrolledoverbackandforth,dependingonyourtolerance.Whileholdingtheballoverthepressurepointmightnotfeelgreat,thereliefthatfollowsafteryou’vebrokenapartthoseadhesionswillpleasantlysurpriseyou.Mosttriggerpointexpertssuggestthefollowing:• Relaxthetargetedmusclespriortoasessioneitherbyusinga

hold-relaxmusclestretchorawarmshower.• Avoidcirculatorylocationssuchasbehindtheknee,armpitand

neck.• Onlytakethepressureintensitytoa5or6onyourpainscaleof

10.• Applypressuretotheareaforonly8to20seconds,orastolerated.• You’reunique—followyourinstincts.

Thekeytoachievingadesirableoutcomeistoknowwhentopresshard,whentopressgentlyandwhentoavoidanareacompletely.Keepinmindthateachbodypartrequiresdifferentamountsofpressure.Startwithalighttouchandmovetodeeperpressure.Thelowerlegsareoftenverysensitive,whereastheback,buttocksandshouldersoftencantolerateadifferentlevelofpressure.Usecautionwhendoinganythingaroundtheabdominalarea,orifyouhaveanyhealthissues.It’swisetoconsultyourphysicianbeforeengaginginabdominaltherapyballmoves.

Manytimesthemorefitortenseyouare,themoreuncomfortablethe“hold”canbe,soconsiderstartingwithasofterball,ashorterdurationoralighterintensity.Thebottomlineisthatballselectionisapersonalchoice.Ifyoufeelbetterafterthesession,thetypeofballusedwascorrect.Listentoyourbody!Eachofushasadifferentthresholdfordiscomfort.Aimforanexperiencethat“hurtssogood.”Beintuitiveaboutthepositioningandtheamountofpressureyouexert.

Ifyouallowtoomuchtimetolapsebetweensessions,theadhesionsreformandthenyouhavetostartover.Alittlebitofself-massagedoneregularlyisfarmorebeneficialthanalotdoneseldomly.

self-assessmentofflexibility

Throughtesting,youcanhoneinonyourproblemareasandmaximizeyourabilitytodesignaneffectivetherapyballroutine.Oneeasywayistoasksomeoneyoufeelcomfortablewithtogentlypressvarioustriggerpointsonyourbodywhileyouregisterthelevelofdiscomfortyounotice.Youmighthardlynoticethepressureinsomeareaswhileotherselicitanunexpected“ouch!”

Manyofourchronicmuscleimbalancesarearesultoftighthamstringsandupperbackmusclesaswellashipflexors.Checkingoutyourpostureisasimplewaytoseeifhowyoustandandmoveisapossiblecauseofyourdiscomfort.Thefollowingsimplefitnesstestswillcheckformuscletightnessandpoorflexibilityinthemostproblematicareasofthebodyformostpeople—thelowerback,hamstringsandshoulders.(Tighthamstrings,incidentally,area

commoncontributortolowerbackpain.)Theseassessmentsaregrossevaluationsandshouldbealaunchingpointfordiscussionwithyourhealthprofessional;they’renotintendedfordiagnosis.

PostureTest

Standinfrontofamirrorand,ifpossible,haveaseriesofhorizontalandverticallinesbehindyou.Thismaysoundsilly,butplacingdotsonyourshoulders,hipsandkneescanhelphighlightanyposturalshifts.

Whilefacingthemirror,checkforthefollowing:• Isoneshoulderhigherthantheother?• Isonehiphigherthantheother?• Isyourchindirectlyoveryoursternum?• Isyoursternumoveryourbellybutton?• Isyourweightevenlydistributedoverbothfeet?

Yourshouldersandhipsshouldbelevel,yourchinshouldbecenteredoveryoursternum,yoursternumshouldbealignedoveryourbellybuttonandyourweightshouldbeevenlydistributedoverbothfeet.Ifthey’renot,consideryourbodymechanics:Doyoualwayscarryyourbag/briefcaseoverthesameshoulder?Doyoufavoronelegoveranother?Youmayneedtochangeyourmovementpatternsorconsultaphysicaltherapisttobringproperalignmentbacktoyourbody.

Nowtakealookatyourselffromthesideandcheckforthefollowing(besuretoassessbothsides):• Areyourearsoverthemiddleofyourshoulders?• Isthereasignificantarchinyourlowerbackorisitflat?• Areyourhipsoveryourkneesandankles?

Yourearsshouldbealignedwithyourshoulders,yourlowerbackshouldhaveaslightarchandyourhipsshouldbeoveryourkneesandankles.Again,ifyouralignmentisoff,youmayneedtochangeyour

movementpatternsorconsultaphysicaltherapisttobringproperalignmentbacktoyourbody.

AlternatePostureTest

Standwithyourbacktothewallwithyourheels3to5inchesfromthewallandyourrearendagainstthewall.Nowaskyourself:• Aremyshoulderbladesflatagainstthewall?• Isthereasignificantarchinmylowerback?• Isthebackofmyheadcomfortablytouchingthewall?• CanIplacemyhandsonmyshouldersandtouchmyelbowstothe

wall?Ideallyyoushouldbeabletoplaceyourhandsonyourshoulder

andtouchyourelbowstothewall.Mostmencan’tbecausetheirshoulderandchestregionistootight.Thusmeaningtheyneedtostretchthechestarea.Ifyourhipsarepushedsignificantlyforwardorback,creatingasignificantlyarchedorflatback,theycancontributetolowerbackdiscomfort.

Ifyounoticesignificantmisalignment,considerfocusingonimprovingflexibilityintheareasthataretight.Proceedwiththefollowingteststohelpdeterminewherethoseareasare.

HamstringTest

Sitonthefloorwithyourlegsstraightoutinfrontofyouandyourtoespointingup.Whilekeepingyourbackstraight,placeyourhandsontopofeachotherandextendyourarmsforward,reachingforyourtoes.• Ifyoucantouchyourtoes,fair.• Ifyoucanreachpastyourtoes,great.• Ifyoucan’treachyourtoes,youneedtoworkonimproving

flexibilityandmobilityinyourlowerbackandthebacksofyour

thighs.

ShoulderFlexibilityTest

Standtall,reachyourrighthandtotheceilingandthenbendyourarmtoletyourarmfallbehindyourhead.Reachyourlefthandupyourbackandattempttotouchthefingersofyourrighthand—don’tforceit!Dobothsides.• Ifyourfingerstouch,fair.• Ifyourfingersoverlap,great.• Ifyourfingersdon’ttouch,youneedtoworkonshoulderand

chestflexibility.

beforeyoubegin

Totheworldyouareonepersonbuttoonepersonyoumaybetheworld.Treatyourselfkindly!Therapyballsareawonderfulwaytoimprovemobilityandreleasemusculartensionwhileaddingdiversityandchallengetoyourexerciseprogram.Still,it’salwaysadvisedtoseekprofessionalinputifyou’repregnant,haveapre-existingcondition,areinpoorhealthorseverepain,haveosteoporosisand/orhavepoorrangeofmotion/flexibility(seetheflexibilityassessmentsonpage11).

Thekeytoeffectiveuseoftherapyballsliesinthefollowingconcepts:• Understandhowlongandhowmuchpressureiscorrectforyou.• Berelaxedandwarm.Dressinclothesthatallowyoufreedomof

movement.• Understandtheinterconnectednessofyourmuscles(e.g.,tight

hamstringsinfluencelowerbackpain).

• Learnwhichorderofpositionsisbestforyou(e.g.,largemusclegroupsfollowedbyisolatedmuscles).

• Don’tgobeyondmilddiscomfort—paincausestightness.Youshouldfeelbetterwhenyourelease.Neverholdapositiontoolongorhard!

• Bepatient;don’texpectovernightresults.Youdon’tneedtoholdapositiontothepointofpain.

• Avoidanyareathathasbeeninjureduntilclearedbyyourdoctor.• Neverperformtherapyballmovesoveranareawhere

inflammationorswellingispresent.• Don’tperformtherapyballmovesdirectlyoverabonyareaor

areaswhereyoucanfeelyourpulse,likethesidesofyourneck,underyourarmpitandbehindyourknee.

• Ifyouexperiencesorenessthatlastsmorethan24hours,re-evaluatetheroutine.

• Neverself-diagnoseyourself—painisyourbody’swarningsystem.Alwaysseekmedicaladvice.Sometimesreferredpaininyourbackcouldbeaheartattack.

• Neverdotoomuchtoosoon.• Whenlyingonatherapyball,alignyourspinecorrectlyandnever

compromiseyourbalance.

PART2

programs

howtousethisbook

Thissectionfeaturesseveralprogramsthataddressavarietyofneeds,fromself-massagetocorestrengtheningtostretching.DetailedinstructionsonhowtoperformthemovementscanbefoundinPart3.Feelfreetochooseoneoftheseprogramsandperformitasnoted,oraddanyexercisesfromPart3asyouseefit.

Keepinmindthatusingatherapyballmaylooklikechild’splaybututilizingitcorrectlytoobtainanidealresponseisnoeasyfeat.Ifyou’vebeendiagnosedwithamedicalcondition,it’shighlyrecommendedthatyouobtainpersonalizedinstructionfromatrainedtherapistpriortoengaginginanyoftheseprogramsorexercises.Thisbookshouldbeusedinconcertwithyourhealthprovidertoassistyoutoabetter-balancedbody.Yourbody,justlikeaspinningtop,functionsbestwhenalltheforcesareinsync.

FrequentlyAskedQuestions

Ifyouprefertocreateyourownroutine,theseFAQswillhelpyouputtogethertheworkoutthatbestfitsyourneeds.

HowMuchSpaceDoINeed?Youonlyneedtheamountofspaceittakesforyoutostand/sit/liedownwithyourtherapyballandspreadyourarms.Thebeautyofusingtherapyballsisthatthey’reeasytocarryandcanbeusedanywhere:thefloorinfrontofyourTV,outonthelawn,atthegym,evensittingatyourdesk.

WhichBallShouldIUse?Selectingtherightballforyourneedsandgoalsisapersonaldecision,buttherearecertaintipsyoushouldkeepinmind.Ingeneral,firmerballssuchastennisandsoftballsarebestforpressurereleaseandself-massage.Harderballs,likethoseusedingolfandlacrosse,canalsobeusedbutthey’llbemuchmoreintense.Forcorestrengtheningandconditioning,you’lltypicallyuseaballwithsomegive(we’llcallthese“stability”balls),likethepopularlargeballorsmallerfitnessball.Dependingontheexercise,anunderinflatedballmayprovidemorechallengethanafirmlyinflatedone—you’llhaveto(safely)experimenttofindtherightoneforyou.Regardlessofthefirmnessoftheball,makesurethattheballissafeforyourbodyweightandavoidsharpobjects.

THERAPYBALLSUGGESTIONS

InPart3,werecommendthetypesofballstobeusedinthevariousexercises.Herearethecategoriesandthemostcommonballsoftheirtype.Small firm (less than 4” in diameter): tennis, racquetballMediumfirm(4”to10”indiameter):rubberplayground(think“foursquare”)

Smallhard(lessthan4”indiameter):golf, lacrosseMediumhard(4” to 10” in diameter): medicine, basketball Small stability (lessthan 4” in diameter): soft fitnessMedium stability (4” to 10” indiameter):softfitnessLargestability:standardPilates,Swiss

WhenShouldIDotheExercises/Self-Massage?Aimtoperformyourtherapyballsessionseveraltimesaweekbutavoiddoingitshortlyafterameal.Maketherapyballtimeaspecialtimeforyoutorelax,refreshandrenewyourself!

HowDoISelectWhichExercisestoDo?Anancientphysicianoncetoldhismedicalstudents,“Ifyoulistentoyourpatientstheywilltellyoutheircure,soitiswithyou.”Thatsaid,ifyoutrulylistentoyourbody,itwilltellyouwhichexercisesarecorrectforyou.Forinstance,adifficultdaysittingoveracomputerwillnecessitateadifferentsetofself-massagemovementsthanadayofyardwork.

Ingeneral,trytodoatleastonemovement/exercisethataddressesallthemajormusclegroupsdaily.Spendalittleextratimeontroublespotsasneeded.

Whendoingself-massage,trytostartattheproximal(top)partsofthebodyorlimb.Forexample,startatthetopofyourlegandmovetowardyourfoot.Uselarger,softerballsbeforeprogressingtosmaller,firmerballs.

Donotperformself-massageifyouhaveorareexperiencinganyofthefollowing:• Acutesprain/strainorskinlesions• Skindiseases• Anunhealedfractureorwound• Osteoporosis,fibromyaglia• Edema,ableedingdisorder,oravascularorheartconditionIfyoufeelworseafterasession,considerreducingtheintensityandthedurationofyournextsession.The2-hourruleisagreatsuggestion:Ifyoufeelbetter2hourspost-session,thenwhatyoudidisprobablyrightforyou.However,ifyouwakeupinthemorning

withmoreachesandpains,re-evaluatethemoves.

HowManyRepsoftheExercisesShouldIDo?Startwithonlyonesetatalightintensityanddurationandseehowyourbodyresponds.Don’tfocusondurationornumberoftimes;trustyourbodytobeyourguide.Bekindtoyourself.Twotofivetimesisgenerallyasafestartingpointforconditioningexercises.Thereareinfinitepossibilities—justlistentoyourbody.

HowLongShouldIApplyPressureduringSelf-MassageSessions?Whenperformingself-massage,keepthemovementssmallandgentleandprogressasappropriate.Don’tapplytoomuchpressureatfirst.Focusonareasoftension;noparticulardirectionoramountofpressureisrightorwrong.Breathedeeplyandexhalethetension:Inhaleslowlyeitherthroughyournoseormouthfullyforacountof4to6andthenexhaleslowlythroughyourlips(asifblowingoutacandle)foracountof8to12.Youmayenjoyaglassofwateraftereachsessiontocleanseouttoxinsreleasedbyyourmuscles.

Toachieveidealresults,trytogiveyourself10to30minutesdailytoquietyourmindandrelaxyourbody.Thinkabouttheareasofyourbodythatfeelliketheyneedattentionandselectmoves/positionsaccordingly.Itmightbebesttoonlydo2or3positionsandholdthemalittlelongerthantrytocrammanymovesintoaroutine.Ialsoliketoblendtrigger-pointholdswithastretch.Performingself-massageseveraltimesadaymightbebetterthanonelongsession.Ifyoufeelworse2hourspost-sessionorthenextday,adjustthevariablesofyournextsession.

start-uproutine

Thisroutineisdesignedtoacquaintyouwiththeball.Whileperformingthisprogram,evaluatehowyou’reabletomoveaboutandstillmaintainyourbalance.Thisisafineprogramtoaddressoverallcorestability.Ifpossible,performthisseries2to3timesaweek.Remember,thequalityofthemotionismoreimportantthanthetimeorreps.Onceyouaccomplishthesuggestedreps/duration,do2to3sets.

corestabilityworkout

Thisprogramisdesignedtochallengeyourcorequicklyandcanbeperformedbeforeorafteraworkout,orevenasastand-aloneroutine.Ifyouperformthisroutine,considerdoingtheBackStrengtheningWorkout(page19)thedayafter.Remember,thequalityofthemotionismoreimportantthanthetimeorreps.Onceyouaccomplishthesuggestedreps/duration,do2to3sets.

backstrengtheningworkout

Thisprogramisdesignedtoaddresstheposteriormusclesofthecorequicklyandcanbeperformedbeforeorafteraworkout,orevenasastand-aloneroutine.Ifyouperformthisroutine,considerdoingtheCoreStabilityWorkout(page18)thedayafter.Remember,thequalityofthemotionismoreimportantthanthetimeorreps.Onceyouaccomplishthesuggestedreps/duration,do2to3sets.

totaltorsotune-up

Thisprogramfocusesondevelopingastrongandsolidabdominalregion.Ifyou’reverylean,youmayevennoticeasixpackafterawhile.Remember,thequalityofthemotionismoreimportantthanthetimeorreps.Onceyouaccomplishthesuggestedreps/duration,do2to3sets.

total-bodyworkout

Thisroutinewillgiveyouatotal-bodyworkout,withupper-bodyconditioningandcore-stabilityexercisesaswellaslower-extremitytoning.Remember,thequalityofthemotionismoreimportantthanthetimeorreps.Onceyouaccomplishthesuggestedreps/duration,do2to3sets.

stretch&relax

Thisroutineisdesignedtobea“treat,”toallowyoutorelaxyourmindandbody.Tryitafterawarmbathaccompaniedbysoftmusic.Togainthemostfromthisroutine,doasmuchoraslittleasyouwishand,ifyoufallasleep,wonderful.

musclereleaseforactivefolks

Thisself-massageandmuscle-releaseprogramisperfectafteraharddayofplaying,workinginthegardenorhunchingoveracomputer.Themovesinthisroutinecanbeselectedbasedonwhateverareaisbotheringyou.There’snoneedtodoeverymove—simplyusethislistasamenu.Dothesemovesforaslongorasshortasyourbodytellsyou.Somedaysyourbodywillneedmoreattention,otherdaysless.Somedaysyouhavetoavoidcertainareaswhileotherdaysnothing’sofflimits.

PART3

theexercises

LEGEXTENSION

target:abdominals

SUGGESTEDBALLTYPE(S):smallfirmorstability

Whilethismayappeartobealegexercise,theemphasisisonengagingtheabdominalmuscles.Themovementsshouldbeslowandpurposeful.

1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballbetweenyourkneesandrestyourarmsalongsideyourbody.

2Whilemaintaininganeutralspine,engagingyourdeepabdominalmusclesandkeepingtheballbetweenyourknees,slowlyextendyourrightlegfromthekneejoint.

3Slowlyreturntostartingpositionandswitchsides.Makesureyouhaveproperneutralspinepositioneachtime.

LEGCIRCLE

target:abdominals

SUGGESTEDBALLTYPE(S):smallstability

1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballunderyourtailbone;adjusttheballsothatyoubalancecomfortablyonit.Extendyourarmsalongyoursidesforsupport.Onceyou’vesettledyourweightintotheball,extendyourrightlegtotheceilingandpointyourtoes.

2–3Engagingyourdeepabdominalmusclestolimitanyhipmovement,slowlyandmindfullydrawsmallcirclesontheceiling.

Onceyou’veperformedtheprescribednumberofreps,switchsides.

HEELSLIDE

target:abdominals


Thisexerciseiseasiertoperformifdoneonasmoothfloorsurfacewithstockingedfeet.

1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballunderyourtailbone;adjustitsothatyoubalancecomfortablyonit.

2Whilemaintaininganeutralspineandengagingyourdeepabdominalmuscles,slowlyandmindfullyslideyourleftheelforwardalongthefloor.Avoidanyside-to-sidehipmovement.Stopwhenyoufeelyourlowerbackbegintoarch.

3Returntostartingpositionandswitchsides.

PELVICLIFT

target:abdominals,back


1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballbetweenyourkneesandrestyourarmsalongsideyourbody.

2Startingwithyourtailbone,slowlyrollupyourspine,feelingeachvertebracontactthefloorasyouprogresstowardyourshoulders.Stopwhenyourhipsareoffthegroundandyoumakeastraightlinefromkneestoneck.

Slowlyrollbackdowntostartingposition,onceagainimprintingeachvertebraintotheground.

ARMSWING

target:abdominals


1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballbetweenyourkneesandextendbotharmsuptotheceilingwithyourpalmsfacingeachother.Yourhandsshouldbedirectlyaboveyourshoulders.

2Whilemaintaininganeutralspine,engagingyourdeepabdominalmusclesandkeepingtheballbetweenyourknees,slowlymoveonearmforwardtowardyourhipandtheotherstraightbackalongsideyourhead.

3Slowlyreturntostartingpositionandswitchdirections.

VARIATION:Youmayalsomovebotharmsinthesamedirectionatthesametimeaswellasopenyourarmsouttoyoursides,butbeespeciallymindfultomaintainneutralspine.

ARM/LEGCOMBINATION

target:abdominals


Pelviccontroliscriticalinthisexercisewhilespeednorquantityofrepsarenotimportant.DonotperformthisexerciseuntilyoucanperformtheLegExtension(page25)andArmSwing(page29)correctly.

CAUTION:Ifyouhaveanincreaseinlowerbackarch,you’renotreadyforthisexercise.

1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballbetweenyourkneesandextendbotharmsuptotheceilingwithyourpalmsfacingeachother.Yourhandsshouldbedirectlyaboveyourshoulders.

2Whilemaintaininganeutralspine,engagingyourdeepabdominalmusclesandkeepingtheballbetweenyourknees,slowlymoveyourrightarmbacktowardyourheadandleftarmtowardyourhipwhilesimultaneouslyextendingyourleftleg.

3Returntostartingposition.Repeatwiththeoppositeside.

CURL-UP

target:abdominals


Thesecanalsobeconsideredhalfsit-ups.Focusonpressingyourlowerbackintothefloor,notonseeinghowmanyrepsyoucando.

1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballbetweenyourkneesandplaceyourhandsbehindyourheadinordertocradleandsupportyourneck.

2Whilecontractingyourabdominalmuscles,inhale,tuckyourchintoyourchestandexhalewhileslowlyliftingyourshoulderbladesoffthefloor.Holdfor1–3seconds.

Inhalewhileslowlyreturningtostartingposition.

SUPINESTABILITYORIENTATION

target:core

SUGGESTEDBALLTYPE(S):largestability

Thisteachesyouhowtoengageyourcoremusclesandgetusedtoperformingmovementsonanunstablesurface.

1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablybeneathyourupperbackandhead(youmayalsosupportyourheadwithyourhands).Yourfeetshouldbeshoulder-widthapartandkneesbent90degrees.

2–3Onceyoufeelstable,gentlyrollleftandrightandrecoveryourbalance.

MODIFICATION:Holdyourarmsouttothesidesforadditionalstability.

BACK-ON-BALLCRUNCH

target:abdominals


1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablybeneathyourmid-back.Placeyourhandsbehindyourheadtosupportyourneck.Yourfeetshouldbeshoulder-widthapartandbent90degrees.

2Keepingyourelbowswideandwithoutpullingonyourneck,slowlyperforma

halfsit-up.

Slowlylowertostartingposition.

BACK-ON-BALLTWISTINGCRUNCH

target:internalandexternalobliques


1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablybeneathyourmid-back.Placeyourhandsbehindyourheadtosupportyourneck.Yourfeetshouldbeshoulder-widthapartandbent90degrees;alwayskeepyourkneesalignedoveryourankles.

2Withoutpullingonyourneck,curlupgentlyandattempttobringyourrightelbowtowardyourleftside.

3Returntostartingpositionandrepeattotheotherside.

SUPINEMARCHING

target:abdominals


1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablybeneathyourupperbackandhead(youmayalsosupportyourheadwithyourhands).Yourfeetshouldbeshoulder-widthapartandkneesbent90degrees.

2Oncestable,slowlyliftyourleftfoot1–2inchesoffthefloorandholdfor15seconds.

3Returntostartingpositionandlifttheotherfoot.

Continuealternating.

SUPINESTABILITY—ARMS

target:core


1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablybeneathyourupperbackandhead.Yourfeetshouldbeshoulder-widthapartandkneesbent90degrees.Oncestable,raiseyourarmsuptotheceilingsothatyourhandsaredirectlyaboveyourchest.

2Engagingyourcoremuscles,slowlymoveonearmdowntowardyourhipandtheotheralongsideyourhead.

3Switchsides.

SUPINESTABILITY—LEGS

target:core

SUGGESTEDBALLTYPE(S):largestabilitywithsmallfirmorstability

1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablybeneathyourupperbackandhead(youmayalsosupportyourheadwithyourhands).Yourfeetshouldbeshoulder-widthapartandkneesbent90degrees;placeasmallballbetweenyourknees.

2Engagingyourcoremusclesandkeepingthesmallballinplace,slowlyextendyourrightleg.

3Carefullyreturntostartingpositionandswitchsides.

BACK-ON-BALLLEGLIFT

target:abdominals

SUGGESTEDBALLTYPE(S):largestabilityThisisachallengingmove.

1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablybeneathyourmid-toupperback.Placeyourhandsbehindyourheadtosupportyourneck.Yourfeetshouldbeshoulder-widthapartandbent90degrees.

2Oncestable,liftandextendoneleguntilit’sparalleltothefloor.

Slowlylowertostartingpositionandrepeatwiththeotherleg.

ALTERNATINGCURL-UP

target:abdominals

SUGGESTEDBALLTYPE(S):smallfirmorstabilityFocusonpressingyourlowerbackintothefloor,notonseeinghowmanyrepsyoucando.

1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballbetweenyourkneesandplaceyourhandsbehindyourheadinordertocradleandsupportyourneck.

2Whilecontractingyourabdominalmuscles,inhale,tuckyourchintoyourchestandexhalewhileslowlyliftingyourshoulderbladesoffthefloorandtwistingyourtorsotobringyourleftelbowtowardyourrightknee.Holdfor1–3seconds.

3Inhalewhileslowlyreturningtostartingposition,andthenrepeattotheotherside.


ADVANCEDVARIATION:Bringyourkneesupuntilyourlegsforma90-degreeangle.

I,Y&T

target:core,shoulders


1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablysupportingyourupperback,neckandhead.Yourfeetshouldbeshoulder-widthapartandbent90degrees.Extendyourarmstowardtheceilingwithpalmsfacingeachother.

2Whileengagingyourcoremuscles,slowlyanddeliberatelytakebotharmsbackbyyourears,makingyourbodylooklikean“I”fromabird’seyeview.

3Returntostartingpositionandthenslightlytakeyourarmsbackandtothesides,asifmakinga“Y.”

4Returntostartingpositionandthenopenyourarmsouttothesidestomakea“T.”

BACKEXTENSION

target:back,chest


1Kneelinfrontofastabilityballandplaceyourbellybuttonontheballsothattheballsupportsyourmidsection.Placeyourhandsbehindyourheadandextendyourlegsbehindyou,makingastraightlinefromheadtoheels.

2Keepingyourheadandneckneutral,squeezeyourglutesandraiseyourchestofftheball.Don’tcomeuptoohigh.

Returntostartingposition.

ADVANCEDVARIATION:Thiscanalsobedonefromyourknees.

DOUBLE-ARMLIFT

target:shoulders,upperback


1Liefacedownwithyourbellybuttononthemiddleoftheballandhandsontheballoronthegroundinfrontofyou.Extendyourlegsbehindyouwithtoesontheground.

2Whilemaintainingneutralspine,slowlyraisebotharmsandhold.Keepthemotionsmoothandavoidtwistingyourbody.


MODIFICATION:Thiscanalsobedonewithonearmatatime.

DOUBLE-LEGLIFT

target:abdominals,butt,lowerback


1Liefacedownwithyourbellybuttononthemiddleoftheballandhandsonthegroundinfrontofyou.Extendyourlegsbehindyouwithtoesontheground.

2Whilemaintainingneutralspine,slowlyraisebothlegsandhold.Keepthemotionsmoothandavoidtwistingyourbody.


VARIATION:Thiscanalsobedonewithonelegatatime.

PRONEARM&LEGLIFT

target:shoulders,upperback,butt



2Whilemaintainingneutralspine,slowlyraiseyourrightarmandleftleg.Keepthemotionsmoothandavoidtwistingyourbody.Hold.

3Returntostartingpositionandrepeattotheotherside.


SUPERMAN

target:shoulders,back,butt


Thisisaverychallengingexercise.Theareaaroundyoushouldbefreeofobjectstoavoidhittingthem.


2Whilemaintainingneutralspine,slowlyraisebotharmsandlegsandholdforupto1minute.Keepthemotionsmoothandavoidtwistingyourbody.


MODIFICATION:Ifyouhaveshoulderissues,youmaytakeyourarmsouttothesidesina“T.”

PLANK

target:completekineticchain

SUGGESTEDBALLTYPE(S):mediumorlargestability

Thisexerciseisaboutmaintainingproperalignment.Makesureyourballisrelativelyfirm.

THEPOSITION:Placeyourhandsontopoftheballandstepyourfeetbackuntilyou’reformingastraightlinefromheadtoheels.Engagingtheglutealmusclesaswellastheabdominalanduppertorsomuscles,holdfortheprescribedamountoftime.Lowertoyourkneestorest.

MODIFICATION:Thiscanalsobedonewithyourkneesonthefloor.

VARIATION:Placeyourfeetontheballinstead.

PUSH-UP


SUGGESTEDBALLTYPE(S):mediumorlargestability

Thisexerciseisaboutmaintainingproperalignment,nothowmanypush-upsyoucando.Makesureyourballisrelativelyfirm.

1Placeyourhandsontopoftheballandstepyourfeetbackuntilyou’reinaplank,formingastraightlinefromheadtoheels.

2Engagingtheglutealmusclesaswellastheabdominalanduppertorso

muscles,loweryourchesttowardtheball.

Pressyourselfbackuptostartingposition.

MODIFICATION:Ifthisistoochallenging,performthepush-upfromyourknees.

VARIATION:Placeyourfeetontheballinstead.

BALLSWITCHPUSH-UP


SUGGESTEDBALLTYPE(S):mediumstabilityorfirm

1Placeyourrighthandontopofamediumballandstepyourfeetbackuntilyou’reinaplank,formingastraightlinefromheadtoheels.

2Engagingtheglutealmusclesaswellastheabdominalanduppertorsomuscles,loweryourchesttowardtheground.

3Pressyourselfbackuptostartingpositionandrolltheballtoyourlefthand.

4Performapush-upwithyourrighthandontheball.

MODIFICATION:Ifthisistoochallenging,performtheentireexercisefromyourknees.

PLANKTOPIKE

target:upperbody,core


Makesureyourballisrelativelyfirm.

1Placeyourhandsonthefloorandfeetcarefullyontheball,formingastraightlinefromheadtoheels.

2Liftyourrearendupintoapikeposition(inverted“V”).Holdfor15seconds.


PLANKTOSIDESALUTATION

target:upperbody,core


Thisisanextremelychallengingexercise.Makesureyourballisrelativelyfirm.

1Placeyourhandsonthefloorandfeetcarefullyontheball,formingastraightlinefromheadtoheels.

2Relyingonyourrightarmtosupportyou,slowlyrotateyourbodytotheleftandextendyourleftarmtotheceiling.

Returntostartingpositionandrepeattotheotherside.

REVERSETRUNKCURL

target:abdominals

SUGGESTEDBALLTYPE(S):largestabilityThisisaveryadvancedexercise.Proceedwithcaution.

1Lieonyourbackwithyourarmsalongsideyourbodyandlowerlegsrestingontheball.

2Digyourheelsintotheball,grippingtheballbetweenthebacksofyourthighsandyourheels,andslowlypullyourkneestoyourchest,allowingyourtailbonetocomeoffthefloor.


VARIATION:Placeyourarmsacrossyourchestandperformthemovement.

ARMPOINTER

target:core

SUGGESTEDBALLTYPE(S):mediumfirm,hardorstability

CAUTION:Avoidthismoveifyouhavewristorelbowissues

1Assumethehandandkneeposition(handsunderyourshoulders,kneesunderyourhips,backneutral)andplaceamedium-sizedballunderyourlefthand.

2Engagingyourcoremuscles,slowlyraiseyourrightarmuntilit’salongsideyourear.Makesurenottotwistyourbody.Hold.

3Slowlyreturntostartingposition.Repeat,thenswitchsides.

BIRDDOG

target:core


CAUTION:Avoidthismoveifyouhavewristorelbowissues

1Assumethehandandkneeposition(handsunderyourshoulders,kneesunderyourhips,backneutral)andplaceamedium-sizedballunderyourlefthand.

2Engagingyourcoremuscles,slowlyraiseyourrightarmuntilit’salongsideyourearandextendyourleftlegbehindyou;keepyourhipsleveltotheground.Hold.

3Slowlyreturntostartingpositionandswitchsides.

BALLSITORIENTATION

target:abdominals


Thismoveteachesyouhowtocontracttheabdominalwallandmaintainneutralspineonanunstablesurface.

THEPOSITION:Sitontheballandgentlyengageyourabdominalmuscles,locatingneutrallumbarspineposition.Focusonpropersittingalignment,withyourheadbeingliftedupbyastring,chestupandout,andshoulderbladestogether.

SEATEDHIPMOVEMENT

target:pelvis


1Sitontheballandgentlyengageyourabdominalmuscles,locatingneutrallumbarspinepositionandfocusingonpropersittingalignment.

2–3Gentlyrollyourhipsfromsidetoside.

4–5Nowmovetheballforwardandbackwardbyrollingyourtailboneunderyouandthenbackward.Curvingandarchingofthelowerbackistoleratedinthissituation.

Nowmoveyourhipsinaclockwisedirection.Afterafewclockwiserotations,moveyourhipscounterclockwise.

BALLSITWITHFOOTLIFT

target:abdominals


Thisexercisewillprogressivelychallengeyournervoussystem,teachingyouhowtocontracttheabdominalwallandmaintainneutralspineonanunstablesurface.

1Sitontheballandgentlyengageyourabdominalmuscles,locatingneutrallumbarspineposition.Focusonpropersittingalignment,withyourheadbeingliftedupbyastring,chestupandout,andshoulderbladestogether.

2Engagingyourabdominalmusclestominimizemovement,slowlyliftyourrightfootoffthefloorapproximately3–5inchesandhold3–5seconds.

3Slowlylowerthefootandrepeatwiththeotherleg.

BALLSITWITHLEGEXTENSION

target:abdominals




2Slowlyliftyourrightfootoffthefloorandextendyourlegfromthekneejoint.Hold3–5seconds.

3Slowlylowerthefootandrepeatwiththeotherleg.

ADVANCEDVARIATION:Placeasmallballbetweenyourknees.

BALLSITWITHLEGEXTENSION&ARMRAISE

target:abdominals




2Slowlyliftyourrightfootoffthefloorandextendyourlegfromthekneejoint.Simultaneouslyraiseyourleftarmuptotheceiling.Hold3–5seconds.

3Slowlyloweryourarmandfootandrepeatwiththeotherside.

ADVANCEDVARIATION:Placeasmallballbetweenyourknees.

PELVICLIFT



CAUTION:Becarefulnottoperformsomanyrepsastotriggerahamstringcramp.

1Lieonyourbackwithyourkneesbentandfeetrestingonamedium-sizedball.Placeyourarmsalongsideyourbody.

2Pressyourfeetintotheballtoliftyourpelvisoffthefloor;don’tliftyourbuttsohighastoarchyourback.Hold10–15seconds.

Slowlylowertostartingpositionandrealignyourspinebeforeperformingthenextrep.

PELVICLIFTWITHARMLIFT





2Pressyourfeetintotheballtoliftyourpelvisoffthefloor;don’tliftyourbuttsohighastoarchyourback.Hold3–5secondswhileextendingbotharmstotheceiling,directlyaboveyourshoulderswithpalmsfacingeachother.

3Slowlymoveonearmforwardtowardyourhipandtheotherbackalongsideyourhead.

4Slowlyreturnbotharmstotheceilingandthenswitchdirections.


PELVICLIFTWITHLEGEXTENSION



Whilethismayappeartobealegexercise,theemphasisisonengagingthemusclesofthecore.Themovementsshouldbeslowandpurposeful—avoidrapidlegmotions.



2Pressyourfeetintotheballtoliftyourpelvisoffthefloor;don’tliftyourbuttsohighastoarchyourback.

3Whileengagingyourabdominalmusclesandmaintainingneutralspine,slowlyextendyourrightlegfromthekneejoint.

4Slowlyreturnyourfoottotheballandrepeatwiththeotherleg.

VARIATION:Foranadditionalchallenge,placeasmallballbetweenyourknees.

PELVICLIFTWITHARMLIFT&LEGEXTENSION



Thisisachallengingexercise.DonotperformthisuntilyoucandoPelvicLiftwithArmLift(page68)andStabilityBallPelvicLiftwithLegExtension(page69)withperfectform.


1Lieonyourbackwithyourkneesbentandfeetrestingonamedium-sizedball.Raiseyourarmsuptotheceiling,directlyaboveyourshoulderswithyourpalmsfacingeachother.

2Pressyourfeetintotheballtoliftyourpelvisoffthefloor;don’tliftyourbutt

sohighastoarchyourback.

3Whileengagingyourabdominalmusclesandmaintainingneutralspine,slowlyextendyourrightlegfromthekneejointwhiletakingyourleftarmbackalongsideyourheadandyourrightarmforwardtowardyourhip.

Slowlyreturntocenterandrepeattotheotherside.

VARIATION:Foranadditionalchallenge,placeasmallballbetweenyourknees.

INNERTHIGHTONER

target:innerthighs


1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeaballbetweenyourthighsandrestyourarmsalongyoursides.

2–3Engagingyourabdominalmuscles,quicklysqueezeyourlegstogetherandthenrelease,notallowingtheballtodropuntilyou’redonewithyourreps.

INNERTHIGHROTATION

target:innerthighs


Thismovementrequires2balls.Itstrengthenstheinnerthighmusclesandrelieveshiptightness.

1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeamedium-sizedballunderyourtailbone.Adjusttheballsothatyoubalancecomfortablyonit.Onceyou’vesettledyourweightintotheball,bringyourkneestoyourchestandextendyourlegstotheceiling.Placeasecondballbetweenyourthighs.

2–3Engagingyourcoremuscles,slowlyrotateyourthighsaroundtheball,firstinwardandthenoutward.

HAMSTRINGCURL

target:hamstrings,glutes


1Lieonyourbackwithyourkneesbentandfeetrestingonalargeball.Placeyourarmsalongsideyourbody.

2Pressyourheelsintotheballwhilesimultaneouslyrollingtheballtowardyourbutt.Hold.

Extendyourlegsbacktostartingposition.Makesuretoreturntoneutralalignmentbeforecontinuing.

ADVANCEDVARIATION:Performthemovementbyliftingyourhipsoffthefloorandperformingthecurlwithoutlettingyourbuttreturntothefloorbetweenreps.

ISOMETRICHAMSTRINGCURL

target:hamstrings,uppertorso


Thisisanisometricexercisetotonethehamstrings.

1Placeyourlegsontopoftheballandrestyourarmsalongsideyourbody.

2Digyourheelsintotheballandholdfor10seconds,feelingthebacksofyourlegscontract.Remembertobreathe!

Slowlyrelease.

INTERNAL&EXTERNALSHOULDERROTATION

target:rotatorcuff


Thiscanbedonewillstandingorsitting.

CAUTION:Donotperformthisexercisequicklyasyoumayharmyourself.

1Tuckaballbetweenyourribsandleftupperarm,bendyourelbow90degreesandturnyourpalmup.Staymindfulofengagingthedeepmusclesoftheshoulderarea.

2Movingonlyyourforearm,slowlybringyourlefthandtowardyourbellybutton.

3Nowslowlymoveyourhandawayfromyourbodytotheside.Donotforcethemovementpastyourcomfortzone.

Repeat,thenswitchsides.

WALLSQUAT

target:core,legs


1Placealargeballbetweenyourupperbackandawall.

2Bendyourkneesandloweryourselfuntilyourthighsareparalleltothefloor(ifpossible).Hold.

Slowlyreturntostartingposition.

TOTAL-CORESTRETCH

target:abs,chest,back


Thisisaveryadvancedstretchandrequiresalotofback,chestandshoulderflexibility.Mostpeoplewon’teverbeasflexibleasourmodel.Ifyoudecidetoperformthismove,proceedgentlyandslowly;avoidextremes.

CAUTION:Beforedoingthisexercise,standupandarchyourback.Ifthisfeelsuncomfortable,avoidthismove.

THEPOSITION:Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablybeneathyourmid-back.Yourfeetshouldbeshoulder-widthapartandbent90degrees.Startwithaslightarchandmoveonlywithincomfortablezones.Ifyoufeelcomfortable,youmayplaceyourhandsbehindyourheadorextendyourarmstothegroundbehindyou;letyourheadbesupportedbytheball.Gentlysettleyourweightintotheball,allowingyourbacktorelax.Breatheslowlyandfully.

GETTINGOFFTHEBALL:Togetofftheball,supportyourheadwithyourhandsandslowlyrolltheballtowardyourfeetsothatyoumaysitontheground;moveyourfeetforwardaccordingly.

SPINE/NECKLENGTHENER

target:back,spine,neck


Thisreleasesbacktensionandlengthensthespineandneck.

CAUTION:Ifyou’repregnantorhavestomachissues,speaktoyourhealthprofessionalbeforedoingthismovement.

THEPOSITION:Kneelinfrontofastabilityball.Drapeyourupperbodyovertheball,huggingtheballorplacingyourhandsonthefloorinfrontofyouasnecessary.Breatheslowlyandfully.

Togetofftheball,shiftyourweightbacktowardyourhipssothatyoureturntokneeling.

VARIATION:Straightenyourlegstoallowawiderrangeofrelease.

CHESTSTRETCH

target:chest


CAUTION:Becarefulnottoextendbacktoofar;stayinyourcomfortzone.

1Kneelinfrontofastabilityballandplaceyourbellyandchestontheball.Restyourhandsandforearmsonthefrontoftheball.Extendyourlegsbehindyou,makingastraightlinefromheadtoheels.

2Keepingyourheadandneckneutral,gentlyraiseyourchestofftheball.Don’tcomeuptoohigh.


MODIFICATION:Thiscanbedonefromyourknees.

VARIATION:Youmayextendyourarmsbackalongsideyourbodytoincreasethestretch.

ABSTRETCH

target:abdominals,uppertorso

SUGGESTEDBALLTYPE(S):largestabilityand2smallfirmorhardThisstretchesthemusclesoftheabdominalareasimultaneouslyalongwithuppertorso.

THEPOSITION:Lieonyourbackandplaceyourlegsontopofalargeball.Ifyoucantolerateit,place2smallballsinasockunderyourlowerback.Placeyourhandsanywherethey’recomfortable(alongyoursides,underyourhead).Breatheandrelax,allowingyourabdominalareatoelongate.

HIPFLEXORSTRETCH

target:hipflexors


1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeamedium-sizedballunderyourtailbone.Adjusttheballsothatyoubalancecomfortablyonit.

2Onceyou’vesettledyourweightintotheball,inhaleandbringyourrightkneetoyourchestandclaspyourhandsbeneathyourknee.Exhaleandstraightenyourleftlegasfarasiscomfortable.Hold,breathingslowlyandfully,feelingthestretchinyourextendedleg.

3Slowlyswitchsides.

INNERTHIGHSTRETCH

target:innerthighs



2Onceyou’vesettledyourweightintotheball,exhaleandslowlyletyourkneesdropopentothesides.Hold,breathingslowlyandfully,feelingthestretchinyourinnerthighs.

HAMSTRING/HIPRELEASE

target:hamstrings,lowerback,hips



2Inhaleandbringyourkneestoyourchestandthenexhaleandextendyourlegsuptotheceiling,asifslidingyourlegsupanimaginarywall.

3Keepingyourlegstogether,gentlyshiftyourweighttoyourrighthip.Hold,feelingthestretchinyourhip.

4Nowgentlyshiftyourweighttoyourlefthipandhold.

Repeatasnecessary.

MODIFICATION:Thiscanalsobedoneagainstanactualwall.

FOOTMASSAGE

target:foot

SUGGESTEDBALLTYPE(S):smallfirmorhardThiscanbedonewhilestandingorsitting.Ifyouhavebalanceissues,standingbyawallorsittingisrecommended.

1Placeafirm,smallballundertheballofyourfoot.

2Rolltheballaroundunderyourentirefootandalongthesides.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll.Breatheslowlyandfully.

Switchsides.

MODIFICATION:Ifrollingtheballunderfootistoopainful,youcansimplyapplytherightamountofpressureandhold,slowlymovingtheballtoanotherpartofthefootoncetightnesshasreleased.

ANKLEMASSAGE

target:ankle


1Sitonyourlefthipandpositionaballunderyouranklebone.

2Gentlyrolltheballunderyourankle.Breatheslowlyandfully.

Switchsides.

HAMSTRINGMASSAGE

target:hamstrings

SUGGESTEDBALLTYPE(S):smallfirmorhard

1Situprightinachairandplace1or2firmballs(inasock)underthebackofoneleg.

2Rolltheball(s)aroundunderyourthigh,fromaboveyourkneetounderyourbuttock,controllingthepressurebyshiftingyourweight.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll.Breatheslowlyandfully.

Switchsides.

MODIFICATION:Ifrollingtheballistoopainful,tryslowlyextendingtheleg,stayingmindfulofthepressure.

VARIATION:Sitonthefloorwithoneorbothlegsextended.Tomakerollingeasier,supportyourselfwithyourhandsand/orbentlegtoliftyourbuttoffthefloor.

QUADRICEPSMASSAGE

target:quadriceps

SUGGESTEDBALLTYPE(S):smallfirmorhardCAUTION:Avoidarchingyourlowerbacktoomuch.

1Liefacedownwithyourarmsplacedinacomfortablepositiontoprovidesupport.Place2small,firmballs(inasock)underyourthighandjustaboveyourkneecap.

2Rolltheballsaroundunderyourthigh,controllingthepressurebyshiftingyourweight.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll.Breatheslowlyandfully.

Switchsides.

INNERTHIGHMASSAGE

target:innerthightension


THEPOSITION:Restingonyourforearms,liefacedownwithbothlegsextended.Bendyourleftlegandtakeyourkneetotheleftside,openingupyourhip.Place1or2firmballs(inasock)undertheinsideofyourleftthigh.Gentlyrolltheball(s)aroundunderyourthigh,controllingthepressurebyshiftingyourweight.Breatheslowlyandfully.

Switchsides.

MODIFICATION:Sitcomfortablyinachairandplaceasmallballbetweenyourthighs.Findatenderspotortriggerpointandpressyourlegstogethertoapplytheidealamountofpressure.

KNEERELEASE

target:knee


Thiscanbedonewithbothkneesoronekneeatatime.Makesuretouseasoft,underinflatedball.

1Lieonyourbackandplaceasmallballunderoneknee.Letyourhiprotateifnecessary.

2Keepingyourkneeontheball,letyourkneerolloutward.Relaxandsinkintotheballfor1minute.

3Nowslowlyrotateyourkneeinward.Relaxandsinkintotheballfor1minute.

Removetheballandletyourlegrestonthefloorbeforeswitchingsides.

CALFMASSAGE

target:calves


1Sitonthefloorwithyourlegsextendedandplaceyourleftankleontopofyourright.Placeeither1or2smallballs(inasock)underyourcalfmuscles.

2Applygentlepressureintotheball,repositioningtheball(s)asneeded.Breatheslowlyandfully.

Switchsides.

MODIFICATION:Ifcrossingyouranklesistoouncomfortable,uncrossthem.

SIDECALFVARIATION:Tocoverthesidesofyourcalves,youmayneedtorollontoyourside,usingyourarmstoadjustyourweightasnecessary.

VARIATION:Tomakerollingeasier,supportyourselfwithyourhandsand/orbentlegtoliftyourbuttoffthefloor.

ITBANDMASSAGE

target:outerthigh


1Sitonyourlefthip.Positioneither1or2smallballs(inasock)underyourleftthigh.

2Supportingyourweightasnecessarywithyourhands/forearms,rolltheball(s)alongyourouterthigh,fromjustaboveyourkneetoyourhip.Breatheslowlyandfully.

Switchsides.

PIRIFORMISRELEASE

target:upperbuttocks


1Lieonyourrightside.Place2ballsinasockandpositionthemunderyourrightbuttock.

2Usingyourarmtoadjustyourweight,applythedesiredpressure.Breatheslowlyandfully.

Switchsides.

GLUTEMASSAGE

target:glutes

SUGGESTEDBALLTYPE(S):smallfirmorhardThiscanbedonewhilesittinginafirmchairoronthefloor.

1Whilesitting,placeaballunderonebuttock.Youmaywanttosupportyourselfwithyourarmsonthefloorbehindyou.

2Rolltheballaroundunderyourbuttock,controllingthepressurebyshiftingyourweight.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll.Breatheslowlyandfully.

Switchsides.

VARIATION:Toincreasepressure,placeoneankleontheoppositethigh.

UPPERBACK&SHOULDERMASSAGE

target:back,shoulders


1Standwithyourbacktoawall.Placeeither1or2smallballs(inasock)behindyourback.

2Gentlymoveyourtorsoaroundsothattheball(s)rollupanddownyourbackalongyourshoulderbladesandunderyourshoulders.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll;however,avoidrolling

alongyourspine.Breatheslowlyandfully.

MODIFICATION:Ifrollingtheballsistooawkwardorpainful,simplypressyourweightintotheball(s).

VARIATION:Performthiswhilesittinginachairwithahigh,solidbackorwhilelyingonthefloorwithyourkneesbentandfeetonthefloor.

LOWERBACKRELEASE

target:lowerback



2Gentlysettleyourweightintotheball,allowingyourbacktorelax.Breatheslowlyandfully.

VARIATION:Youmayalsorockyourhipsfromsidetoside,allowingyourlowerbacktoreleasemore.

LATRELEASE

target:sides


1Lieonyourrightsidewithyourheadcradledbyyourrightarm.Position1ballunderyourarmpit.

2Settleyourweightontotheball,adjustingthepositionoftheballwithyourotherhandasnecessary.Breatheslowlyandfully.

Switchsides.

DELTOIDMASSAGE

target:shoulder


THEPOSITION:Lieonyourrightsideandpositionasmallballslightlytotherearofyourshoulder.Settleyourweightontotheballandslowlyrolltheballaroundyourshoulderarea.Useyourrightupperarmtoadjustyourweightasnecessary.Breatheslowlyandfully.

Switchsides.

NECKRELEASE

target:neck


Thisworksbestwith2smallballsinasock.

THEPOSITION:Standwithyourbacktoawall.Placetheballsatthebaseofyourneck.Gentlypressyourneckintotheballsandholdasdesired.Breatheslowlyandfully.

VARIATION:Performthiswhilesittinginachairwithahigh,solidbackorwhilelyingonthefloorwithyourkneesbentandfeetonthefloor.Ifyou’reonyourback,youmayalsogentlyturnyourheadleftandright.

CHESTMASSAGE

target:shoulders,chest


THEPOSITION:Positionaballattheintersectionofyourshoulderjointandchestandthenliefacedownonthefloor.Liftyourbodywithyourarmstocontrolthepressure.Gentlymoveyourtorsotorolltheballaroundthathalfofyourchest.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll.Breatheslowlyandfully.

Switchsides.

MODIFICATION:Thiscanalsobedonewhilestandingagainstawall.

HANDMASSAGE

target:hands


Thiscanbedonewhilestanding,sittingorkneeling.

THEPOSITION:Placeasmallballonaflatsurface.Rolltheballaroundunderyourhand,alongthesidesandonthebackofyourhand.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll.Breatheslowlyandfully.

Switchsides.

VARIATION:Whilesittingorstanding,youcanrolltheballbetweenyourhands,pressingyourhandstogethertoincreasethepressure.

FOREARMMASSAGE

target:forearms


1Whileseated,placeasmallballonaflatsurface.

2Rolltheballaroundusingyourforearm—upanddownaswellasleftandright.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll.Breatheslowlyandfully.

Switchsides.

VARIATION:Thiscanalsobedonewhilesittingorstanding.Simplyuseyouroppositehandtomassageyourforearmwiththeball.

BICEPSMASSAGE

target:upperarms


1Liefacedownwithyourrightarmextendedtothesideandleftarmpositionedinacomfortablelocationtooffersupport.Placeasmallballunderyourbicepsmuscle.

2Rolltheballaroundunderyourbiceps,controllingthepressurebyshiftingyourweight.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll.Breatheslowlyandfully.

Switchsides.

VARIATION:Thiscanalsobedonewhilesittingorstanding.Simplyuseyouroppositehandtomassageyourbicepswiththeball.

COMBOMASSAGE

target:overallrelaxation

SUGGESTEDBALLTYPE(S):smallfirm

You’llneedseveralballstoenjoythisone.Also,youmayneedahelpertoplacealltheballsinthecorrectlocations.Aimfor10minutesofuninterruptedrelaxationseveraltimesaweek.Expertssuggestthatmindfulrelaxationisgoodforloweringbloodpressure,reducingstressandencouragingcreativethinking.

THEPOSITION:Grabseveralballs.Dimthelights,turnonrelaxingmusicand/orturnoffalldistractionsthenlieonyourback.Placeaballundereachcalfmuscle;place2balls(inasock)underyourhamstrings,1ballunderyourlowerbackarea,1betweenyourshoulderbladesand2ballsunderyourneck.Ifathoughtcomestomind,acknowledgeandreleaseitwithabreath.

VARIATION:Toincreaserelaxation,youmaytenseamusclefor5seconds,inhalingslowlyandexhalingevenmoreslowly.

Index

aAbStretch,70Adhesions,6,7AlternatingCurl-Up,36AnkleMassage,75Arm/LegCombination,27ArmPointer,49ArmSwing,26

bBackExtension,38Back-on-BallCrunch,30Back-on-BallLegLift,35Back-on-BallTwistingCrunch,31Backstrengtheningprogram,16Balance,infitness,4BallSitOrientation,51BallSitwithFootLift,54BallSitwithLegExtension,55BallSitwithLegExtension&ArmRaise,56BallSwitchPush-Up,45Balls.SeeTherapyballsBicepsMassage,92BirdDog,50

cCalfMassage,80ChestMassage,89

ChestStretch,69ComboMassage,93Conditioningexercises,61–66Connectivetissue,6Corestabilityprogram,15Corestrengtheningexercises,22–66Curl-Up,28

dDeltoidMassage,87Discomfort,andtriggerpoints,7Double-ArmLift,39Double-LegLift,40

eExercises,22–93;corestrengthening,22–66;FAQs,12–13;repetitions,13;selecting,13;stretching,67–93

fFAQs,12–13Fascia,6Flexibility,self-assessmenttests,8–9FootMassage,74ForearmMassage,91

gGluteMassage,83

hHamstringCurl,63Hamstringflexibilitytest,9

Hamstring/HipRelease,73HamstringMassage,76HandMassage,90HeelSlide,24HipFlexorStretch,71

iI,Y&T,37InnerThighMassage,78InnerThighRotation,62InnerThighStretch,72InnerThighToner,61Internal&ExternalShoulderRotation,65IsometricHamstringCurl,64ITBandMassage,81

kKneeRelease,79

lLatRelease,86Latenttriggerpoints,5LegCircle,23LegExtension,22LowerBackRelease,85

mMassage.SeeSelf-massageMedicalclearance,6,7,10Muscleknots.SeeTriggerpointsMusclereleaseprogram,20

nNeckRelease,88

pPain,5–7;management,2;prevention,4;referred,5,10;andtriggerpoints,5–7PelvicLiftwithArmLift&LegExtension,60PelvicLiftwithArmLift,58PelvicLiftwithLegExtension,59PelvicLift,25PelvicLift,57PiriformisRelease,82Plank,43PlanktoPike,46PlanktoSideSalutation,47Posturetests,8–9Pressureintensity,7Pressurereleaseexercises,67–93Programs,14–20;FAQs,12–13ProneArm&LegLift,41Push-Up,44

qQuadricepsMassage,77

rReferredpain,5,10ReverseTrunkCurl,48

sSeatedHipMovement,52–53

Self-massage,5–7;corestrengtheningexercises,22–66;programs,14–20;stretchingexercises,67–93;andtherapyballs,5–7Shoulderflexibilitytest,9Spine/NeckLengthener,68Stabilityballs,3,12Start-uproutineprogram,14Stretchandrelaxprogram,19Stretchingexercises,67–93Superman,42SupineStability—Arms,33SupineStability—Legs,34SupineStabilityOrientation,29SupineMarching,32

tTherapyballs,3–7,10,12;benefits,4,5;andself-massage,5–7;types,3,4,12,13;usage,4,10,12–13Totaltorsotune-upprogram,17Total-bodyworkoutprogram,18Total-CoreStretch,67Triggerpoints,5–7;chart,6;andpain,5–7

uUpperBack&ShoulderMassage,84

wWallSquat,66

Acknowledgments

AgiantappreciationgoesouttoLilyChou,whohasthroughtheyearsbeenabletotakemymumblejumbleandturnitintosimpleandconciseinstructions.Lily,you’reawonderfulpartner!SpecialthanksalsogoesouttoClaireChunandKeithRiegertfortheirsupportandcreativegenius.Ofcourse,thisbookcouldneverhavehappenedwithouttheendlesshoursofworkdonebehindthescenesbytheproductionandmarketingteams.Needlesstosay,myappreciationgoesouttothestaffatRaptProductionsandtheskillandpatienceofmodelsMichaelCiociolaandNadiaVelasquez.ThankyoutoallatUlyssesPressforbelievinginmetowriteallthebookswehavedonetogether—you’reagreatorganizationandIappreciateallyouhavedoneforme.Lastly,thankstomywifeMargaretforallowingmequiettimetoworkonthisbook—Ioweyoubigtime.

AbouttheAuthor

KarlKnopf,hasauthorednumerousbooks(includingFoamRollerWorkbook,HealthyHipsHandbook,HealthyShoulderHandbook,Stretchingfor50+,Weightsfor50+andTotalSportsConditioningforAthletes50+)thatpresentsafeandsanewaystoimprovethefitnessofadultsofalllevelsandages.Duringhis40yearsofteaching,hehasservedinmanycapacitieswiththefitnessindustry,fromconsultantonNationalInstitutesofHealthgrantstoadvisortotheseriesSitandBeFitandtotheStateofCaliforniaondisabilityissues.Hehasevenworkedwithlargehealthinsurancecompaniestobringfitnessprogramstotheirmembers.KnopfhasbeenfeaturedintheWallStreetJournalandothernationalpublications.HerecentlyretiredfromFoothillCollegeinLosAltos,California,wherehetaughtadaptivefitnessclassesanddirectedthefitnesstherapyprogram.

KnopfnowservesasadirectoroffitnesstherapyandseniorfitnessprogramsfortheInternationalSportsScienceAssociation.

therapy ball workbook : illustrated step-by-step guide to stretching, strengthening, and...

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