The OsteoBall Workout for Breast Cancer Survivors is a · 1. Arm Puller 2. Shoulder Press (Elbow Bent) 3. Shoulder Push Down (Elbow Straight) 4. Internal Rotation 5. External Rotation

The OsteoBall Workout for Breast Cancer Survivors is a unique, new concept in exercise designed by a leading medical authority, Dr. Robert L. Swezey, M.D., FACP, MACR, FAAMPR, internationally recognized author and lecturer on back pain, arthritis, osteoporosis and other musculoskeletal disorders; Annette M. Swezey, MSPH, Health Educator, noted author and lecturer; co-developed by Audrey Chernofsky, PT, OsteoBall and Wellness Community exercise instructor. Special Appreciation to Karen Hunt, Wendy Hirsch and Kim Brown for assistance on making this OsteoBall Workout for Breast Cancer Survivors.

Dedicated to: Deborah Schwarcz Friedmann, sister of Audrey Chernofsky

Disclaimer – The advice and methods contained herein may not be suitable for each individual. It is always a good idea to check with your physician before starting any new exercise program. The information and program in this Manual cannot take the place of personalized medical treatment. Any new and/or persistent ache or pain should be checked by your health professional.

The OsteoBallWorkout for

Breast CancerSurvivors

MATEXERCISE SERIES

INTRODUCTIONThe good news is that breast cancer survivors do return to the lifestyle they had before having cancer. The goals of these easy to learn portable OsteoBall Workouts for Breast Cancer Survivors are to help you increase and regain your strength and flexibility. The Workouts give you the choice of doing exercises while seated, lying on a mat or standing.

The American Cancer Society recommends that all women with any surgery for breast cancer do stretching and strengthening exercises as soon as possible following treatment. (Of course, check with your physician as you would before starting any exercise program.) With the OsteoBall there is no waiting for the right time to begin—these gentle, low impact exercises get you started right away with step by step instructions.

MAT OSTEOBALL EXERCISESThe OsteoBall Mat Workout includes warm ups, stretching, and strength resistance (isometric) training. It is designed to help you: •Increase strength •Improve range of motion •Build muscles •Reduce fat •Maintain bone mass •Improve flexibility •Improve balance •Increase stamina

The support of the OsteoBall along with its handles allows you to move through the workout with ease. And, your flexibility is increased as you gradually exercise your muscles through a full range of motion. This workout’s isometric “Progressive Strengthening” also promotes increases in strength. The OsteoBall helps you build new muscle and bone. The choice is yours-- workout on your mat, your bed, yourcarpet, or in the gym. You can use basic OsteoBall stretching exercises when you are beginning the program and progress with the more vigorous “core” challenging exercises.

Combine your aerobic exercise routine with your OsteoBall Workouts for complete fitness.

NOW TURN THE PAGE AND GET STARTED...

--- WHAT’S AHEAD---BREATHING

POSTURE CHECK1. Chin-In2. Pelvic Pinch

WARM-UPS

1. Overhead 2. Arm Lift3. Side to Side4. Shoulder Pinch5. Marching6. Hip Rotation7. Hip Flexion/Extension8. Ankle

STRETCHES

UPPER EXTREMITIES

1. Overhead Shoulder2. Overhead to the side3. Chest “Butterfly”4. “No”5. “Maybe”6. Roation Back Stretch7. Kneeling Prayer8. Lat Prayer9. Kneeling Quadruped (CatBack)

(con’t)

--- WHAT’S AHEAD---(CON’T)

LOWER EXTREMITIES

1. Figure 42. Calf3. Hamstring (Knee Bent)4. Hamstring (Knee Straight)

STRENGTHENERS

UPPER EXTREMITIES

1. Arm Puller2. Shoulder Press (Elbow Bent)3. Shoulder Push Down (Elbow Straight)4. Internal Rotation5. External Rotation6. Pect Squeeze7. Triceps Push

LOWER EXTREMITIES

1. Basic Pelvic Tilt 2. Inner Thigh Toner3. Quadriceps4. Bridging 5. Hamstring6. Abdominal Toner 7. Bridging With Inner Thigh Toner8. Ankle

RELAXATION

1. Mat Relaxtion

TO START, pick a few exercises from each section(warm-ups, stretches--upper extremities and lower extremities; strengthening exercises-- upper extremities and lower extremities) that work easily for you.

PROGRESS with the more challenging exercises as you build your flexibility and strength.

BREATHING

IMPORTANT!

During each strengthening exercise, say OUT LOUD, “Push-1, Push-2, Push-3, Push-4, Push-5”.

WHY?This is to ensure that you exhale (breathe out) properlyas you gradually increase the pushing or pulling effort required. (Breathing out helps prevent unnecessary stress on your heart.)

With each “PUSH” or “PULL,” try to increase the intensity of the push or pull a little more each time. (Avoid pumping action.)

After completion of each exercise, relax and count, “1001 to 1005,” slowly breathing in and out.

Rest as needed before you repeat the exercise or move on to the next exercise.

On some exercises you may say, “Push,” to properly exhale while you are actually pulling on the straps of the OsteoBall.

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POSTURE CHECK (Starting Positions)

To ensure that the OsteoBall exercises are done in correct alignment there are two basic postural exercises. These “key stabilization” movements help prevent strain on the neck and back and are the basis of all OsteoBall exercises.

CHIN-IN1. Keeping your eyes level, glide your chin back until you feel a gentle stretch at the back of your neck.

2. Relax slightly.

2continue for “Pelvic Pinch”

PELVIC PINCH1. Lie down on your back, bend your knees (a small pillow may be used under your head).

2. Gently squeeze (“pinch”) your buttocks muscles together to stabilize your back.

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OSTEOBALL WARM-UPS

1. OVERHEAD2. ARM LIFT3. SIDE TO SIDE 4. SHOULDER PINCH5. MARCHING 6. HIP ROTATION7. HIP FLEXION/EXTENSION8. ANKLE

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OVERHEAD

1. Lie down on your back with your head supported by a pillow or a rolled towel, knees comfortably bent, feet flat on the mat and shoulders relaxed.

2. Assume a chin-in, pelvic pinch position.

3. Hold the OsteoBall at chest level, with the palms of your hands on either side of the OsteoBall.

4. Lift the OsteoBall up over your head as high as you can comfortably reach.

5. Bring the OsteoBall back down to your chest.

6. Repeat 3 times.

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ARM LIFT

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3. Hold the OsteoBall at chest level with the palms of your hands on the sides of the OsteoBall.

4. Gently raise the OsteoBall up and away from your body by straightening your elbows.

5. Bring the OsteoBall back down to your chest.

6. Raise and lower the OsteoBall 3 times.

7. Relax.

SIDE TO SIDE

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3. Hold the OsteoBall at chest level with the palms of your hands on the sides of the OsteoBall.

4. Keeping your elbows slightly bent, lift the OsteoBall above chest level.

5. Keeping your shoulders on the mat, move the OsteoBall across your chest to the left and then to the right.

6. Repeat 3 times.

7. Relax.

SHOULDER PINCH

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1. Lie down on your back with your head supported by a pillow or a rolled towel, knees comfortably bent, feet flat on the mat, shoulders relaxed.


3. Place the palms of your hands on the sides of the OsteoBall and straighten your arms in front of you.

4. Breathe out as you squeeze your shoulders blades together.

5. Hold for a count of 5.

6. Relax.

7. Repeat 3 times.

MARCHING

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3. With your elbows bent, hold the OsteoBall at waist level with the palms of your hands on the sides of the OsteoBall.

4. Raise your left knee up to slightly touch the OsteoBall and then lower it to starting position. Then raise your right knee up to the OsteoBall and then lower it to starting position as if you are “marching”.

5. Repeat at least 5 times alternating knees in a marching motion.

6. Relax.

HIP ROTATION

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2. Place the OsteoBall under your knees.


4. Hold pelvic pinch and gently roll your legs that are on the OsteoBall to the left.

5. Return to starting position.

6. Keeping your pelvic pinch, roll your legs that are on the OsteoBall to the right.

7. Relax.

8. Repeat 3 times.

HIP FLEXION/EXTENSION

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2. Place the OsteoBall under your right calf.


4. As you straighten your right knee, roll the OsteoBall away from you.

5. Then as you bend your right knee, roll the OsteoBall toward you.

6. Continue rolling the OsteoBall back and forth 3 times.

7. Relax.

8. Repeat 3 times with your left leg.

9. Relax.

ANKLE

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3. Place the OsteoBall under your right calf and straighten your right leg.

4. Gently rotate your right ankle to the right and then to the left.

5. Repeat 3 times.

6. Relax.

7. Then place the OsteoBall under your left calf and straighten your left leg.

8. Gently rotate your left ankle to the left and then to the right.

9. Repeat 3 times.

10. Relax.

UPPER EXTREMITIES STRETCHES

1. OVERHEAD SHOULDER2. OVERHEAD TO THE SIDE3. CHEST “BUTTERFLY”4. “NO”5. “MAYBE”6. ROTATION BACK STRETCH7. KNEELING PRAYER 8. LAT PRAYER 9. KNEELING QUADRUPED (CATBACK)

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OVERHEAD SHOULDER

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3. Place the OsteoBall on your lap.

4. Hold the handles of the OsteoBall with each hand.

5. Lift the OsteoBall over your head as far as is comfortable.

6. Maintain for a count of 5.

7. Return the OsteoBall to your lap.

8. Relax.

9. Repeat 3 times.

Target Areas: Latissimus

OVERHEAD TO THE SIDE

15Target Areas: Latissimus



3. Hold the handles of the OsteoBall with each hand.

4. Lift the OsteoBall over your head as far as is comfortable.

5. Keep the OsteoBall overhead and move the OsteoBall to the right, maintain stretch for a count of 5.

6. Return the OsteoBall to the center overhead.

7. Move the OsteoBall to your left, maintaining stretch for a count of 5.

8. Return the OsteoBall to your lap.

9. Relax.

10. Repeat 3 times.

CHEST “BUTTERFLY”

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3. Place the OsteoBall under your bent knees.

4. Place your hands behind your head with your elbows bent.

5. Gently push your elbows into the mat.

6. Hold for a count of 5.

7. Slowly move your elbows back to starting position.

8. Repeat 3 times.

9. Relax.

Target Areas: Pectorals, Lats, Subscapularis

“NO”

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3. Place the OsteoBall at waist level and hold the handles with both hands.

4. Keeping your shoulders down, move your neck slowly to each side as if to say, “No.”

5. Breathe comfortably and hold the stretch for a count of 5.

6. Return to the starting position.

7. Relax.

8. Repeat 3 times.

Target Areas: Sternocleidomastoid, Levators

“MAYBE”

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2. Assume the chin-in, pelvic pinch position.

3. Place the OsteoBall at waist level and hold the handles with both hands. 4. Keeping your shoulders down, look straight ahead.

5. Drop your right ear down toward your right shoulder until you feel a stretch.

6. Breathe comfortably and hold stretch for a count of 5.

7. Return to the starting position.

8. Relax.

9. Repeat 3 times.

10. Looking straight ahead, drop your left ear toward your left shoulder until you feel a stretch.

11. Repeat 3 times.

Target Areas: Sternocleidomastoid, Trapezius

ROTATION BACK STRETCH

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1. Lie down on your back with your head supported by a pillow or a rolled towel, knees comfortably bent, feet flat on the mat, shoulders relaxed.


3. Hold the OsteoBall at chest level with the palms of your hands on either side of the OsteoBall.

4. Gently raise the OsteoBall up and away from your body with your elbows slightly bent.

5. Gently pull in your stomach muscles.

6. Rotate the OsteoBall to your left as you gently lower your bent knees to the right.

7. Hold stretch for a count of 5.


9. Relax.

10. Repeat exercise, rotating OsteoBall to your right as you lower your bent knees to the left.

11. Repeat 3 times.Target Areas: Obliques, Rectus Abdominis

KNEELING PRAYER

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1. Kneel down on the mat or bed with your knees slightly apart under your hips.

2. Place the OsteoBall in front of you.

3. Lean forward extending your arms on and over the OsteoBall (as you keep your shoulders down and away from your ears). Your forearms should rest on the OsteoBall.

4. With your head facing downward, slowly lower your buttocks towards your heels as you stretch your mid back.

5. Hold this stretch for 5 to 10 seconds.

6. Relax.


8. Repeat 3 times.

Target Areas: Latissimus, Upper Back Muscle

LAT PRAYER

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1. Kneel down on the mat or bed with your knees slightly apart under your hips.

2. Place the OsteoBall in front of you.

3. Lean forward extending your arms on and over the OsteoBall (as you keep your shoulders down and away from your ears) so that your forearms rest on the OsteoBall.

4. Place your hands with palms down on top of the OsteoBall and roll the OsteoBall diagonally to the right.

5. With your head facing downward, slowly lower your buttocks towards your heels as you stretch your mid back.


7. Relax.


9. Repeat 3 times.

10. Repeat the exercise rolling the OsteoBall diagonally to the left.

11. Relax.

12. Repeat 3 times.

Target Areas: Latissimus Dorsi, Back Muscles

KNEELING QUADRUPED(CATBACK)

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1. Place yourself on your hands and knees on the mat or bed with the OsteoBall under your stomach.

2. Adjust your hands so that they are under your shoulders and your knees are under your hips.

3. Keeping your chin in, look down at the floor and slowly round your back away from the OsteoBall.

4. Hold this “catback” position and count out loud, “1001 to 1005.”

5. Lower your back to starting position.

6. Relax.

7. Repeat 3 times.

Target Areas: Longissimus Thoracis, Iliocostalis Lumborum, Quadratus Lumborum

LOWER EXTREMITIES STRETCHES

1. FIGURE 42. CALF STRETCH3. HAMSTRING (Bent Knee)4. HAMSTRING (Straight Knee)

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FIGURE 4

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3. Cross your left leg over your bent right leg. Rest your left ankle on your right knee.

4. Place the OsteoBall on your left knee.

5. Press the palms of your hands against the OsteoBall, pushing it against your left leg.

6. Feel the stretch on your buttock or outer thigh.

7. Hold for 5-10 seconds, breathing comfortably.

8. Relax.

9. Repeat 3 times.

10. Repeat the exercise on your right side with your right ankle on your left knee.

11. Relax.

12. Repeat 3 times.

Target Areas: Piriformis, Gluts

CALF STRETCH

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3. Place one of the handles of the OsteoBall around the ball of your left foot and hold the other handle with both hands. Note: Keep wrist(s) as straight as possible.

4. Keep your chin-in, pelvic pinch posture as you extend your left leg.

5. Bend your left ankle towards you as you gently pull on the handle of the OsteoBall.

6. Feel a stretch on the back of your left calf.

7. Breathe out as you hold the stretch for 5-10 seconds.

8. Relax.

9. Repeat 3 times.

10. Repeat this exercise extending your right leg and bending your right ankle toward you.

11. Relax.

12. Repeat 3 times.Target Areas: Gastroc-Soleus

HAMSTRING (BENT KNEE)

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4. Keep your chin-in, pelvic pinch position, and straighten your left knee as you extend your left leg.

5. Gently pull on the handle of the OsteoBall until you feel a stretch in the back of your left thigh and knee.


7. Relax.

8. Repeat 3 times.

9. Repeat this stretch with the OsteoBall looped around the ball of your right foot.

10. Relax.

11. Repeat 3 times on your right leg.Target Areas: Hamstrings

HAMSTRING(STRAIGHT KNEE)

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4. Keep your chin-in, pelvic pinch position and straighten your left knee as you extend your left leg. Gently pull the handle of the OsteoBall until you feel a stretch in the back of your left thigh and knee. Now straighten your right leg on the mat.


6. Relax.

7. Repeat 3 times.

8. Repeat this stretch with the OsteoBall looped around the ball of your right foot and straighten your left leg.

9. Relax.

Target Areas: Hamstrings

UPPER EXTREMITIES STRENGTHENERS

1. ARM PULLER2. SHOULDER PRESS (Elbow Bent)3. SHOULDER PUSH DOWN (Elbow Straight)4. INTERNAL ROTATION5. EXTERNAL ROTATION6. PECT SQUEEZE7. TRICEPS PUSH

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29


2. Place the OsteoBall on your stomach.


4. Hold each handle of the OsteoBall and raise the OsteoBall to chest level with your elbows slightly bent.

5. Take in a deep breath.

6. Steadily and with increasing effort, pull the handles away from the OsteoBall.

7. Exhale as you slowly count out loud, “Push 1 to Push 5.”

8. Relax your arms and count out loud, “1001 to 1005.”

9. Repeat 3-5 times.

Target Areas: Deltoids

ARM PULLER

SHOULDER PRESS

(ELBOW BENT)

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2. Place the OsteoBall between your upper right arm and right side.

3. Stabilize the OsteoBall by holding the handle with your left hand.


5. Take a deep breath.

6. With your elbow slightly bent, push your right arm into the OsteoBall.

7. Continue to push as you count out loud, “Push 1 to Push 5.”

8. Relax and count out loud, “1001 to 1005.”

9. Repeat 3-5 times on your right side.

10. Repeat entire exercise with your left arm pushing into the OsteoBall.

11. Relax.


Target Areas: Lats, Deltoids

SHOULDER PUSH DOWN

(ELBOW STRAIGHT)

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2. Place the OsteoBall close to your right side at waist level.

3. Place your right arm with your palm down on top of the OsteoBall.

4. Stabilize the OsteoBall by holding the handle with your left hand.



7. Keeping your shoulder down and elbow straight, push your right arm firmly and steadily into the OsteoBall.

8. Count out loud, “Push 1 to Push 5.”


10. Repeat 3-5 times on your right side.

11. Repeat exercise with your left arm pushing into the OsteoBall.

12. Relax.


Target Areas: Rhomboids, Traps, Deltoids

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3. Hold the OsteoBall with your forearms and palms on either side of the OsteoBall, keeping your elbows tucked in at your sides.


5. Steadily and with increasing effort, push your forearms into the OsteoBall (keeping your wrists straight).


7. Relax your arms and count out loud, “1001 to 1005.”


Target Areas: Subscapularis

INTERNAL ROTATION

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1. Shorten the straps of the OsteoBall.



4. Hold each handle of the OsteoBall (with wrists straight) keeping your elbows tucked in at your sides.


6. Steadily and with increasing effort, pull the handles away from the OsteoBall.

7. Exhale as you slowly count out loud, “Push 1 to Push 5.” Feel a tightening of the muscles of your shoulders and arms.

8. Relax your arms, count out loud, “1001 to 1005.”


Target Areas: Infraspinatus, Rhomboids, Traps, Deltoids

EXTERNAL ROTATION

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2. Place the Osteoball on your stomach.


4. Hold the OsteoBall between your forearms and hands. Raise the OsteoBall slightly off your stomach.

5. Take in a deep breath.

6. Keep your shoulders down as you squeeze your forearms together pushing them into the OsteoBall.

7. Count out loud, “Push 1 to Push 5.”



Target Areas: Pectoralis Major

PECT SQUEEZE

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4. With your palms up and wrists straight, place your forearms and back of your hands on top of the Ostoball.


6. Firmly push your hands and forearms without bending your wrists into the OsteoBall. (Remember to keep your chin-in, pelvic pinch.)




Target Areas: Triceps

TRICEPS PUSH

LOWER EXTREMITIES STRENGTHENERS

1. BASIC PELVIC TILT 2. INNER THIGH TONER3. QUADRICEPS4. BRIDGING5. HAMSTRING6. ABDOMINAL TONER7. BRIDGING WITH INNER THIGH TONER8. ANKLE

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BASIC PELVIC TILT

37


2. Place the OsteoBall under your bent knees.

3. Place your fingers on the front of your pelvic bones.

4. Tighten your buttocks to flatten your lower back – this begins the pelvic tilt.

5. Now, tighten your abdominal muscles to complete the pelvic tilt. You should feel your fingers moving backwards as your pelvis is tilting to flatten and stretch your lower back.

6. Hold this tilted position and count out loud, “1001 to 1005.”

7. Relax.


Target Areas: Gluteus Maximus, Deep Hip Muscles

38


2. Place the Osteoball between your knees. Hold the handle to stabilize the OsteoBall.



5. Slowly and steadily squeeze the OsteoBall firmly between your thighs as you exhale, counting out loud, “Push 1 to Push 5.”

6. Relax your knees and count out loud, “1001 to 1005.”

7. Repeat 3-5 more times

Target Areas: Hip Adductors, Adductor Magnus

INNER THIGH TONER

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2. Place the OsteoBall beneath your right knee.



5. Straighten your right knee and flex your right foot pointing your toes towards your head.

6. Push down with your knee with increasing force.

7. Exhale slowly as you count out loud, “Push 1 to Push 5.”

8. Relax your right knee and count out loud, “1001 to 1005.”


10. Repeat 3-5 times on your left side.

Target Areas: Quadriceps

QUADRICEPS

BRIDGING

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2. Place the OsteoBall under your calves.


4. With your arms at your sides, lift your buttocks 2 to 3 inches off the mat while straightening your knees.

5. Hold this position and count out loud, “Push 1 to Push 5.”

6. Continue to hold pelvic pinch and lower your buttocks to the mat.

7. Relax.


Target Areas: Gluteus Maximus

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2. Place the OsteoBall under your right knee (straps facing out). Straighten or bend your other knee for comfort.

3. Stabilize the OsteoBall by holding the handle with your right hand, if you wish.



6. Squeeze the OsteoBall by pushing your right heel towards your right thigh.

7. Exhale slowly as you count out loud, “Push 1 to Push 5.”

8. Relax your leg and count out loud, “1001 to 1005.”


10. Repeat 3-5 times on your left side.

Target Areas: Hamstring

HAMSTRINGS

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2. Place the Osteoball on your lap.

3. Bring your chin in slightly.

4. Cross your arms and place your elbows and fists firmly against the OsteoBall.

5. Do a pelvic pinch (gently squeeze your buttocks) to stabilize your back.

6. Bring both knees up against the OsteoBall.


8. Slowly and steadily PUSH the OsteoBall between your forearms and your thighs with increasing force as you count out loud, “Push 1 to Push 5.”

9. Relax your thighs by lowering one leg at a time while counting out loud, “1001 to 1005.”


*If your back leaves the mat, perform the exercise with one knee up and the other foot on the mat and alternate legs

Target Areas: Rectus Abdominus, Obliques

ABDOMINALTONER

BRIDGING WITH INNER

THIGH TONER

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2. Place the OsteoBall between your thighs.


4. While holding pelvic pinch and arms at your sides, squeeze the OsteoBall between your thighs as you lift your buttocks 2-3 inches off the floor.

5. Hold and count out loud, “Push 1 to Push 5.”

6. Continue to hold pelvic pinch as you lower your buttocks to the starting position on the mat.

7. Relax.


Target Areas: Gluteus Maximus

ANKLE

1. Place the OsteoBall securely so that it does not roll away at the end of a bed or next to a wall


3. Straighten your right leg and put your right foot against the OsteoBall.

4. Push the toes of your right foot down against the OsteoBall, keeping your knee soft. Don’t lock your knee.


6. Relax.

7. Repeat the exercise using the toes of your left foot 3-5 times.

8. Relax.

Target Areas: Ankles, Tibialis Anterior, Gastrocnemius

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RELAXATION

1. Mat Relaxation

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MAT RELAXATION*

1. Lie down

2. Place your legs over the OsteoBall.

3. Relax.

4. Gently rock legs side to side.

5. Then, completely relax.

*Suggestion: Use when you are in the mood to relax. You may do this at any time during your workout.

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A portion of this Workout for Breast Cancer Survivors will be donated to Breast Cancer Research.

1328 Sixteenth Street, Santa Monica, California 90404

©MMXII , Dr. Robert L. Swezey, MD, Annette M. Swezey, MSPH

1.800.860.3949

ALL RIGHTS RESERVED

Documents

The OsteoBall Workout for Breast Cancer Survivors is a · 1. Arm Puller 2. Shoulder Press (Elbow Bent) 3. Shoulder Push Down (Elbow Straight) 4. Internal Rotation 5. External Rotation