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TextCopyright©2014KarlKnopf.DesignandConcept©2014UlyssesPressanditslicensors.Photographscopyright©2014RaptProductions.Allrightsreserved.Anyunauthorizedduplicationinwholeorinpartordisseminationofthiseditionbyanymeans(includingbutnotlimitedtophotocopying,electronicdevices,digitalversions,andtheInternet)willbeprosecutedtothefullestextentofthelaw.
PublishedintheUnitedStatesbyUlyssesPressP.O.Box3440Berkeley,CA94703www.ulyssespress.com
ISBN:978-1-61243-345-5LibraryofCongressControlNumber2013922722
10 9 8 7 6 5 4 3 2 1
Acquisitions:KellyReedManagingeditor:ClaireChunEditor:LilyChouProofreader:ElyceBerrigan-DunlopIndexer:SayreVanYoungProduction:JakeFlahertyCoverdesign:[email protected]:front©OlesyaFeketa/shutterstock.com;back©RaptProductionsInteriorphotographs:©RaptProductionsexceptonpage6©marema/shutterstock.comModels:MichaelCiociola,NadiaVelasquezMake-up:SabrinaFosterDistributedbyPublishersGroupWestPleaseNoteThisbookhasbeenwrittenandpublishedstrictlyforinformationalpurposes,andinnowayshouldbeusedasasubstituteforactualinstructionwithqualifiedprofessionals.Theauthorandpublisherareprovidingyouwithinformationinthisworksothatyoucanhavetheknowledgeandcanchoose,atyourownrisk,toactonthatknowledge.Theauthorandpublisheralsourgeallreaderstobeawareoftheirhealthstatusandtoconsulthealthcareprofessionalsbeforebeginninganyhealthprogram.
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
SUGGESTEDBALLTYPE(S):smallfirmorstability
Thisexerciseiseasiertoperformifdoneonasmoothfloorsurfacewithstockingedfeet.
1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballunderyourtailbone;adjustitsothatyoubalancecomfortablyonit.
2Whilemaintaininganeutralspineandengagingyourdeepabdominalmuscles,slowlyandmindfullyslideyourleftheelforwardalongthefloor.Avoidanyside-to-sidehipmovement.Stopwhenyoufeelyourlowerbackbegintoarch.
3Returntostartingpositionandswitchsides.
PELVICLIFT
target:abdominals,back
SUGGESTEDBALLTYPE(S):smallfirmorstability
1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballbetweenyourkneesandrestyourarmsalongsideyourbody.
2Startingwithyourtailbone,slowlyrollupyourspine,feelingeachvertebracontactthefloorasyouprogresstowardyourshoulders.Stopwhenyourhipsareoffthegroundandyoumakeastraightlinefromkneestoneck.
Slowlyrollbackdowntostartingposition,onceagainimprintingeachvertebraintotheground.
ARMSWING
target:abdominals
SUGGESTEDBALLTYPE(S):smallfirmorstability
1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballbetweenyourkneesandextendbotharmsuptotheceilingwithyourpalmsfacingeachother.Yourhandsshouldbedirectlyaboveyourshoulders.
2Whilemaintaininganeutralspine,engagingyourdeepabdominalmusclesandkeepingtheballbetweenyourknees,slowlymoveonearmforwardtowardyourhipandtheotherstraightbackalongsideyourhead.
3Slowlyreturntostartingpositionandswitchdirections.
VARIATION:Youmayalsomovebotharmsinthesamedirectionatthesametimeaswellasopenyourarmsouttoyoursides,butbeespeciallymindfultomaintainneutralspine.
ARM/LEGCOMBINATION
target:abdominals
SUGGESTEDBALLTYPE(S):smallfirmorstability
Pelviccontroliscriticalinthisexercisewhilespeednorquantityofrepsarenotimportant.DonotperformthisexerciseuntilyoucanperformtheLegExtension(page25)andArmSwing(page29)correctly.
CAUTION:Ifyouhaveanincreaseinlowerbackarch,you’renotreadyforthisexercise.
1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeasmallballbetweenyourkneesandextendbotharmsuptotheceilingwithyourpalmsfacingeachother.Yourhandsshouldbedirectlyaboveyourshoulders.
2Whilemaintaininganeutralspine,engagingyourdeepabdominalmusclesandkeepingtheballbetweenyourknees,slowlymoveyourrightarmbacktowardyourheadandleftarmtowardyourhipwhilesimultaneouslyextendingyourleftleg.
3Returntostartingposition.Repeatwiththeoppositeside.
CURL-UP
target:abdominals
SUGGESTEDBALLTYPE(S):smallfirmorstability
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
SUGGESTEDBALLTYPE(S):largestability
1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablybeneathyourmid-back.Placeyourhandsbehindyourheadtosupportyourneck.Yourfeetshouldbeshoulder-widthapartandbent90degrees.
2Keepingyourelbowswideandwithoutpullingonyourneck,slowlyperforma
halfsit-up.
Slowlylowertostartingposition.
BACK-ON-BALLTWISTINGCRUNCH
target:internalandexternalobliques
SUGGESTEDBALLTYPE(S):largestability
1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablybeneathyourmid-back.Placeyourhandsbehindyourheadtosupportyourneck.Yourfeetshouldbeshoulder-widthapartandbent90degrees;alwayskeepyourkneesalignedoveryourankles.
2Withoutpullingonyourneck,curlupgentlyandattempttobringyourrightelbowtowardyourleftside.
3Returntostartingpositionandrepeattotheotherside.
SUPINEMARCHING
target:abdominals
SUGGESTEDBALLTYPE(S):largestability
1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablybeneathyourupperbackandhead(youmayalsosupportyourheadwithyourhands).Yourfeetshouldbeshoulder-widthapartandkneesbent90degrees.
2Oncestable,slowlyliftyourleftfoot1–2inchesoffthefloorandholdfor15seconds.
3Returntostartingpositionandlifttheotherfoot.
Continuealternating.
SUPINESTABILITY—ARMS
target:core
SUGGESTEDBALLTYPE(S):largestability
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.
Continuealternating.
ADVANCEDVARIATION:Bringyourkneesupuntilyourlegsforma90-degreeangle.
I,Y&T
target:core,shoulders
SUGGESTEDBALLTYPE(S):largestability
1Sitonastabilityballandthenslowlyrollittowardyourfeet,movingyourfeetforwarduntiltheballiscomfortablysupportingyourupperback,neckandhead.Yourfeetshouldbeshoulder-widthapartandbent90degrees.Extendyourarmstowardtheceilingwithpalmsfacingeachother.
2Whileengagingyourcoremuscles,slowlyanddeliberatelytakebotharmsbackbyyourears,makingyourbodylooklikean“I”fromabird’seyeview.
3Returntostartingpositionandthenslightlytakeyourarmsbackandtothesides,asifmakinga“Y.”
4Returntostartingpositionandthenopenyourarmsouttothesidestomakea“T.”
BACKEXTENSION
target:back,chest
SUGGESTEDBALLTYPE(S):largestability
1Kneelinfrontofastabilityballandplaceyourbellybuttonontheballsothattheballsupportsyourmidsection.Placeyourhandsbehindyourheadandextendyourlegsbehindyou,makingastraightlinefromheadtoheels.
2Keepingyourheadandneckneutral,squeezeyourglutesandraiseyourchestofftheball.Don’tcomeuptoohigh.
Returntostartingposition.
ADVANCEDVARIATION:Thiscanalsobedonefromyourknees.
DOUBLE-ARMLIFT
target:shoulders,upperback
SUGGESTEDBALLTYPE(S):largestability
1Liefacedownwithyourbellybuttononthemiddleoftheballandhandsontheballoronthegroundinfrontofyou.Extendyourlegsbehindyouwithtoesontheground.
2Whilemaintainingneutralspine,slowlyraisebotharmsandhold.Keepthemotionsmoothandavoidtwistingyourbody.
Returntostartingposition.
MODIFICATION:Thiscanalsobedonewithonearmatatime.
DOUBLE-LEGLIFT
target:abdominals,butt,lowerback
SUGGESTEDBALLTYPE(S):largestability
1Liefacedownwithyourbellybuttononthemiddleoftheballandhandsonthegroundinfrontofyou.Extendyourlegsbehindyouwithtoesontheground.
2Whilemaintainingneutralspine,slowlyraisebothlegsandhold.Keepthemotionsmoothandavoidtwistingyourbody.
Returntostartingposition.
VARIATION:Thiscanalsobedonewithonelegatatime.
PRONEARM&LEGLIFT
target:shoulders,upperback,butt
SUGGESTEDBALLTYPE(S):largestability
1Liefacedownwithyourbellybuttononthemiddleoftheballandhandsonthegroundinfrontofyou.Extendyourlegsbehindyouwithtoesontheground.
2Whilemaintainingneutralspine,slowlyraiseyourrightarmandleftleg.Keepthemotionsmoothandavoidtwistingyourbody.Hold.
3Returntostartingpositionandrepeattotheotherside.
Continuealternating.
SUPERMAN
target:shoulders,back,butt
SUGGESTEDBALLTYPE(S):largestability
Thisisaverychallengingexercise.Theareaaroundyoushouldbefreeofobjectstoavoidhittingthem.
1Liefacedownwithyourbellybuttononthemiddleoftheballandhandsonthegroundinfrontofyou.Extendyourlegsbehindyouwithtoesontheground.
2Whilemaintainingneutralspine,slowlyraisebotharmsandlegsandholdforupto1minute.Keepthemotionsmoothandavoidtwistingyourbody.
Returntostartingposition.
MODIFICATION:Ifyouhaveshoulderissues,youmaytakeyourarmsouttothesidesina“T.”
PLANK
target:completekineticchain
SUGGESTEDBALLTYPE(S):mediumorlargestability
Thisexerciseisaboutmaintainingproperalignment.Makesureyourballisrelativelyfirm.
THEPOSITION:Placeyourhandsontopoftheballandstepyourfeetbackuntilyou’reformingastraightlinefromheadtoheels.Engagingtheglutealmusclesaswellastheabdominalanduppertorsomuscles,holdfortheprescribedamountoftime.Lowertoyourkneestorest.
MODIFICATION:Thiscanalsobedonewithyourkneesonthefloor.
VARIATION:Placeyourfeetontheballinstead.
PUSH-UP
target:completekineticchain
SUGGESTEDBALLTYPE(S):mediumorlargestability
Thisexerciseisaboutmaintainingproperalignment,nothowmanypush-upsyoucando.Makesureyourballisrelativelyfirm.
1Placeyourhandsontopoftheballandstepyourfeetbackuntilyou’reinaplank,formingastraightlinefromheadtoheels.
2Engagingtheglutealmusclesaswellastheabdominalanduppertorso
muscles,loweryourchesttowardtheball.
Pressyourselfbackuptostartingposition.
MODIFICATION:Ifthisistoochallenging,performthepush-upfromyourknees.
VARIATION:Placeyourfeetontheballinstead.
BALLSWITCHPUSH-UP
target:completekineticchain
SUGGESTEDBALLTYPE(S):mediumstabilityorfirm
1Placeyourrighthandontopofamediumballandstepyourfeetbackuntilyou’reinaplank,formingastraightlinefromheadtoheels.
2Engagingtheglutealmusclesaswellastheabdominalanduppertorsomuscles,loweryourchesttowardtheground.
3Pressyourselfbackuptostartingpositionandrolltheballtoyourlefthand.
4Performapush-upwithyourrighthandontheball.
MODIFICATION:Ifthisistoochallenging,performtheentireexercisefromyourknees.
PLANKTOPIKE
target:upperbody,core
SUGGESTEDBALLTYPE(S):largestability
Makesureyourballisrelativelyfirm.
1Placeyourhandsonthefloorandfeetcarefullyontheball,formingastraightlinefromheadtoheels.
2Liftyourrearendupintoapikeposition(inverted“V”).Holdfor15seconds.
Returntostartingposition.
PLANKTOSIDESALUTATION
target:upperbody,core
SUGGESTEDBALLTYPE(S):largestability
Thisisanextremelychallengingexercise.Makesureyourballisrelativelyfirm.
1Placeyourhandsonthefloorandfeetcarefullyontheball,formingastraightlinefromheadtoheels.
2Relyingonyourrightarmtosupportyou,slowlyrotateyourbodytotheleftandextendyourleftarmtotheceiling.
Returntostartingpositionandrepeattotheotherside.
REVERSETRUNKCURL
target:abdominals
SUGGESTEDBALLTYPE(S):largestabilityThisisaveryadvancedexercise.Proceedwithcaution.
1Lieonyourbackwithyourarmsalongsideyourbodyandlowerlegsrestingontheball.
2Digyourheelsintotheball,grippingtheballbetweenthebacksofyourthighsandyourheels,andslowlypullyourkneestoyourchest,allowingyourtailbonetocomeoffthefloor.
Returntostartingposition.
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
SUGGESTEDBALLTYPE(S):mediumfirm,hardorstability
CAUTION:Avoidthismoveifyouhavewristorelbowissues
1Assumethehandandkneeposition(handsunderyourshoulders,kneesunderyourhips,backneutral)andplaceamedium-sizedballunderyourlefthand.
2Engagingyourcoremuscles,slowlyraiseyourrightarmuntilit’salongsideyourearandextendyourleftlegbehindyou;keepyourhipsleveltotheground.Hold.
3Slowlyreturntostartingpositionandswitchsides.
BALLSITORIENTATION
target:abdominals
SUGGESTEDBALLTYPE(S):largestability
Thismoveteachesyouhowtocontracttheabdominalwallandmaintainneutralspineonanunstablesurface.
THEPOSITION:Sitontheballandgentlyengageyourabdominalmuscles,locatingneutrallumbarspineposition.Focusonpropersittingalignment,withyourheadbeingliftedupbyastring,chestupandout,andshoulderbladestogether.
SEATEDHIPMOVEMENT
target:pelvis
SUGGESTEDBALLTYPE(S):largestability
1Sitontheballandgentlyengageyourabdominalmuscles,locatingneutrallumbarspinepositionandfocusingonpropersittingalignment.
2–3Gentlyrollyourhipsfromsidetoside.
4–5Nowmovetheballforwardandbackwardbyrollingyourtailboneunderyouandthenbackward.Curvingandarchingofthelowerbackistoleratedinthissituation.
Nowmoveyourhipsinaclockwisedirection.Afterafewclockwiserotations,moveyourhipscounterclockwise.
BALLSITWITHFOOTLIFT
target:abdominals
SUGGESTEDBALLTYPE(S):largestability
Thisexercisewillprogressivelychallengeyournervoussystem,teachingyouhowtocontracttheabdominalwallandmaintainneutralspineonanunstablesurface.
1Sitontheballandgentlyengageyourabdominalmuscles,locatingneutrallumbarspineposition.Focusonpropersittingalignment,withyourheadbeingliftedupbyastring,chestupandout,andshoulderbladestogether.
2Engagingyourabdominalmusclestominimizemovement,slowlyliftyourrightfootoffthefloorapproximately3–5inchesandhold3–5seconds.
3Slowlylowerthefootandrepeatwiththeotherleg.
BALLSITWITHLEGEXTENSION
target:abdominals
SUGGESTEDBALLTYPE(S):largestability
Thisexercisewillprogressivelychallengeyournervoussystem,teachingyouhowtocontracttheabdominalwallandmaintainneutralspineonanunstablesurface.
1Sitontheballandgentlyengageyourabdominalmuscles,locatingneutrallumbarspineposition.Focusonpropersittingalignment,withyourheadbeingliftedupbyastring,chestupandout,andshoulderbladestogether.
2Slowlyliftyourrightfootoffthefloorandextendyourlegfromthekneejoint.Hold3–5seconds.
3Slowlylowerthefootandrepeatwiththeotherleg.
ADVANCEDVARIATION:Placeasmallballbetweenyourknees.
BALLSITWITHLEGEXTENSION&ARMRAISE
target:abdominals
SUGGESTEDBALLTYPE(S):largestability
Thisexercisewillprogressivelychallengeyournervoussystem,teachingyouhowtocontracttheabdominalwallandmaintainneutralspineonanunstablesurface.
1Sitontheballandgentlyengageyourabdominalmuscles,locatingneutrallumbarspineposition.Focusonpropersittingalignment,withyourheadbeingliftedupbyastring,chestupandout,andshoulderbladestogether.
2Slowlyliftyourrightfootoffthefloorandextendyourlegfromthekneejoint.Simultaneouslyraiseyourleftarmuptotheceiling.Hold3–5seconds.
3Slowlyloweryourarmandfootandrepeatwiththeotherside.
ADVANCEDVARIATION:Placeasmallballbetweenyourknees.
PELVICLIFT
target:abdominals,butt,lowerback
SUGGESTEDBALLTYPE(S):mediumfirm,hardorstability
CAUTION:Becarefulnottoperformsomanyrepsastotriggerahamstringcramp.
1Lieonyourbackwithyourkneesbentandfeetrestingonamedium-sizedball.Placeyourarmsalongsideyourbody.
2Pressyourfeetintotheballtoliftyourpelvisoffthefloor;don’tliftyourbuttsohighastoarchyourback.Hold10–15seconds.
Slowlylowertostartingpositionandrealignyourspinebeforeperformingthenextrep.
PELVICLIFTWITHARMLIFT
target:abdominals,butt,lowerback
SUGGESTEDBALLTYPE(S):mediumfirm,hardorstability
CAUTION:Becarefulnottoperformsomanyrepsastotriggerahamstringcramp.
1Lieonyourbackwithyourkneesbentandfeetrestingonamedium-sizedball.Placeyourarmsalongsideyourbody.
2Pressyourfeetintotheballtoliftyourpelvisoffthefloor;don’tliftyourbuttsohighastoarchyourback.Hold3–5secondswhileextendingbotharmstotheceiling,directlyaboveyourshoulderswithpalmsfacingeachother.
3Slowlymoveonearmforwardtowardyourhipandtheotherbackalongsideyourhead.
4Slowlyreturnbotharmstotheceilingandthenswitchdirections.
Continuealternating.
PELVICLIFTWITHLEGEXTENSION
target:abdominals,butt,lowerback
SUGGESTEDBALLTYPE(S):mediumfirm,hardorstability
Whilethismayappeartobealegexercise,theemphasisisonengagingthemusclesofthecore.Themovementsshouldbeslowandpurposeful—avoidrapidlegmotions.
CAUTION:Becarefulnottoperformsomanyrepsastotriggerahamstringcramp.
1Lieonyourbackwithyourkneesbentandfeetrestingonamedium-sizedball.Placeyourarmsalongsideyourbody.
2Pressyourfeetintotheballtoliftyourpelvisoffthefloor;don’tliftyourbuttsohighastoarchyourback.
3Whileengagingyourabdominalmusclesandmaintainingneutralspine,slowlyextendyourrightlegfromthekneejoint.
4Slowlyreturnyourfoottotheballandrepeatwiththeotherleg.
VARIATION:Foranadditionalchallenge,placeasmallballbetweenyourknees.
PELVICLIFTWITHARMLIFT&LEGEXTENSION
target:abdominals,butt,lowerback
SUGGESTEDBALLTYPE(S):mediumfirm,hardorstability
Thisisachallengingexercise.DonotperformthisuntilyoucandoPelvicLiftwithArmLift(page68)andStabilityBallPelvicLiftwithLegExtension(page69)withperfectform.
CAUTION:Becarefulnottoperformsomanyrepsastotriggerahamstringcramp.
1Lieonyourbackwithyourkneesbentandfeetrestingonamedium-sizedball.Raiseyourarmsuptotheceiling,directlyaboveyourshoulderswithyourpalmsfacingeachother.
2Pressyourfeetintotheballtoliftyourpelvisoffthefloor;don’tliftyourbutt
sohighastoarchyourback.
3Whileengagingyourabdominalmusclesandmaintainingneutralspine,slowlyextendyourrightlegfromthekneejointwhiletakingyourleftarmbackalongsideyourheadandyourrightarmforwardtowardyourhip.
Slowlyreturntocenterandrepeattotheotherside.
VARIATION:Foranadditionalchallenge,placeasmallballbetweenyourknees.
INNERTHIGHTONER
target:innerthighs
SUGGESTEDBALLTYPE(S):smallfirmorstability
1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeaballbetweenyourthighsandrestyourarmsalongyoursides.
2–3Engagingyourabdominalmuscles,quicklysqueezeyourlegstogetherandthenrelease,notallowingtheballtodropuntilyou’redonewithyourreps.
INNERTHIGHROTATION
target:innerthighs
SUGGESTEDBALLTYPE(S):smallfirmorstability
Thismovementrequires2balls.Itstrengthenstheinnerthighmusclesandrelieveshiptightness.
1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeamedium-sizedballunderyourtailbone.Adjusttheballsothatyoubalancecomfortablyonit.Onceyou’vesettledyourweightintotheball,bringyourkneestoyourchestandextendyourlegstotheceiling.Placeasecondballbetweenyourthighs.
2–3Engagingyourcoremuscles,slowlyrotateyourthighsaroundtheball,firstinwardandthenoutward.
HAMSTRINGCURL
target:hamstrings,glutes
SUGGESTEDBALLTYPE(S):largestability
1Lieonyourbackwithyourkneesbentandfeetrestingonalargeball.Placeyourarmsalongsideyourbody.
2Pressyourheelsintotheballwhilesimultaneouslyrollingtheballtowardyourbutt.Hold.
Extendyourlegsbacktostartingposition.Makesuretoreturntoneutralalignmentbeforecontinuing.
ADVANCEDVARIATION:Performthemovementbyliftingyourhipsoffthefloorandperformingthecurlwithoutlettingyourbuttreturntothefloorbetweenreps.
ISOMETRICHAMSTRINGCURL
target:hamstrings,uppertorso
SUGGESTEDBALLTYPE(S):largestability
Thisisanisometricexercisetotonethehamstrings.
1Placeyourlegsontopoftheballandrestyourarmsalongsideyourbody.
2Digyourheelsintotheballandholdfor10seconds,feelingthebacksofyourlegscontract.Remembertobreathe!
Slowlyrelease.
INTERNAL&EXTERNALSHOULDERROTATION
target:rotatorcuff
SUGGESTEDBALLTYPE(S):smallfirmorstability
Thiscanbedonewillstandingorsitting.
CAUTION:Donotperformthisexercisequicklyasyoumayharmyourself.
1Tuckaballbetweenyourribsandleftupperarm,bendyourelbow90degreesandturnyourpalmup.Staymindfulofengagingthedeepmusclesoftheshoulderarea.
2Movingonlyyourforearm,slowlybringyourlefthandtowardyourbellybutton.
3Nowslowlymoveyourhandawayfromyourbodytotheside.Donotforcethemovementpastyourcomfortzone.
Repeat,thenswitchsides.
WALLSQUAT
target:core,legs
SUGGESTEDBALLTYPE(S):largestability
1Placealargeballbetweenyourupperbackandawall.
2Bendyourkneesandloweryourselfuntilyourthighsareparalleltothefloor(ifpossible).Hold.
Slowlyreturntostartingposition.
TOTAL-CORESTRETCH
target:abs,chest,back
SUGGESTEDBALLTYPE(S):largestability
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
SUGGESTEDBALLTYPE(S):largestability
Thisreleasesbacktensionandlengthensthespineandneck.
CAUTION:Ifyou’repregnantorhavestomachissues,speaktoyourhealthprofessionalbeforedoingthismovement.
THEPOSITION:Kneelinfrontofastabilityball.Drapeyourupperbodyovertheball,huggingtheballorplacingyourhandsonthefloorinfrontofyouasnecessary.Breatheslowlyandfully.
Togetofftheball,shiftyourweightbacktowardyourhipssothatyoureturntokneeling.
VARIATION:Straightenyourlegstoallowawiderrangeofrelease.
CHESTSTRETCH
target:chest
SUGGESTEDBALLTYPE(S):largestability
CAUTION:Becarefulnottoextendbacktoofar;stayinyourcomfortzone.
1Kneelinfrontofastabilityballandplaceyourbellyandchestontheball.Restyourhandsandforearmsonthefrontoftheball.Extendyourlegsbehindyou,makingastraightlinefromheadtoheels.
2Keepingyourheadandneckneutral,gentlyraiseyourchestofftheball.Don’tcomeuptoohigh.
Returntostartingposition.
MODIFICATION:Thiscanbedonefromyourknees.
VARIATION:Youmayextendyourarmsbackalongsideyourbodytoincreasethestretch.
ABSTRETCH
target:abdominals,uppertorso
SUGGESTEDBALLTYPE(S):largestabilityand2smallfirmorhardThisstretchesthemusclesoftheabdominalareasimultaneouslyalongwithuppertorso.
THEPOSITION:Lieonyourbackandplaceyourlegsontopofalargeball.Ifyoucantolerateit,place2smallballsinasockunderyourlowerback.Placeyourhandsanywherethey’recomfortable(alongyoursides,underyourhead).Breatheandrelax,allowingyourabdominalareatoelongate.
HIPFLEXORSTRETCH
target:hipflexors
SUGGESTEDBALLTYPE(S):smallfirmorstability
1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeamedium-sizedballunderyourtailbone.Adjusttheballsothatyoubalancecomfortablyonit.
2Onceyou’vesettledyourweightintotheball,inhaleandbringyourrightkneetoyourchestandclaspyourhandsbeneathyourknee.Exhaleandstraightenyourleftlegasfarasiscomfortable.Hold,breathingslowlyandfully,feelingthestretchinyourextendedleg.
3Slowlyswitchsides.
INNERTHIGHSTRETCH
target:innerthighs
SUGGESTEDBALLTYPE(S):smallfirmorstability
1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeamedium-sizedballunderyourtailbone.Adjusttheballsothatyoubalancecomfortablyonit.
2Onceyou’vesettledyourweightintotheball,exhaleandslowlyletyourkneesdropopentothesides.Hold,breathingslowlyandfully,feelingthestretchinyourinnerthighs.
HAMSTRING/HIPRELEASE
target:hamstrings,lowerback,hips
SUGGESTEDBALLTYPE(S):smallfirmorstability
1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeamedium-sizedballunderyourtailbone.Adjusttheballsothatyoubalancecomfortablyonit.
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
SUGGESTEDBALLTYPE(S):smallfirmorstability
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
SUGGESTEDBALLTYPE(S):smallfirmorhard
THEPOSITION:Restingonyourforearms,liefacedownwithbothlegsextended.Bendyourleftlegandtakeyourkneetotheleftside,openingupyourhip.Place1or2firmballs(inasock)undertheinsideofyourleftthigh.Gentlyrolltheball(s)aroundunderyourthigh,controllingthepressurebyshiftingyourweight.Breatheslowlyandfully.
Switchsides.
MODIFICATION:Sitcomfortablyinachairandplaceasmallballbetweenyourthighs.Findatenderspotortriggerpointandpressyourlegstogethertoapplytheidealamountofpressure.
KNEERELEASE
target:knee
SUGGESTEDBALLTYPE(S):smallstability
Thiscanbedonewithbothkneesoronekneeatatime.Makesuretouseasoft,underinflatedball.
1Lieonyourbackandplaceasmallballunderoneknee.Letyourhiprotateifnecessary.
2Keepingyourkneeontheball,letyourkneerolloutward.Relaxandsinkintotheballfor1minute.
3Nowslowlyrotateyourkneeinward.Relaxandsinkintotheballfor1minute.
Removetheballandletyourlegrestonthefloorbeforeswitchingsides.
CALFMASSAGE
target:calves
SUGGESTEDBALLTYPE(S):smallfirmorhard
1Sitonthefloorwithyourlegsextendedandplaceyourleftankleontopofyourright.Placeeither1or2smallballs(inasock)underyourcalfmuscles.
2Applygentlepressureintotheball,repositioningtheball(s)asneeded.Breatheslowlyandfully.
Switchsides.
MODIFICATION:Ifcrossingyouranklesistoouncomfortable,uncrossthem.
SIDECALFVARIATION:Tocoverthesidesofyourcalves,youmayneedtorollontoyourside,usingyourarmstoadjustyourweightasnecessary.
VARIATION:Tomakerollingeasier,supportyourselfwithyourhandsand/orbentlegtoliftyourbuttoffthefloor.
ITBANDMASSAGE
target:outerthigh
SUGGESTEDBALLTYPE(S):smallfirmorhard
1Sitonyourlefthip.Positioneither1or2smallballs(inasock)underyourleftthigh.
2Supportingyourweightasnecessarywithyourhands/forearms,rolltheball(s)alongyourouterthigh,fromjustaboveyourkneetoyourhip.Breatheslowlyandfully.
Switchsides.
PIRIFORMISRELEASE
target:upperbuttocks
SUGGESTEDBALLTYPE(S):smallfirmorhard
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
SUGGESTEDBALLTYPE(S):smallfirmorhard
1Standwithyourbacktoawall.Placeeither1or2smallballs(inasock)behindyourback.
2Gentlymoveyourtorsoaroundsothattheball(s)rollupanddownyourbackalongyourshoulderbladesandunderyourshoulders.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll;however,avoidrolling
alongyourspine.Breatheslowlyandfully.
MODIFICATION:Ifrollingtheballsistooawkwardorpainful,simplypressyourweightintotheball(s).
VARIATION:Performthiswhilesittinginachairwithahigh,solidbackorwhilelyingonthefloorwithyourkneesbentandfeetonthefloor.
LOWERBACKRELEASE
target:lowerback
SUGGESTEDBALLTYPE(S):smallstability
1Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Placeamedium-sizedballunderyourtailbone.Adjusttheballsothatyoubalancecomfortablyonit.
2Gentlysettleyourweightintotheball,allowingyourbacktorelax.Breatheslowlyandfully.
VARIATION:Youmayalsorockyourhipsfromsidetoside,allowingyourlowerbacktoreleasemore.
LATRELEASE
target:sides
SUGGESTEDBALLTYPE(S):smallfirmorhard
1Lieonyourrightsidewithyourheadcradledbyyourrightarm.Position1ballunderyourarmpit.
2Settleyourweightontotheball,adjustingthepositionoftheballwithyourotherhandasnecessary.Breatheslowlyandfully.
Switchsides.
DELTOIDMASSAGE
target:shoulder
SUGGESTEDBALLTYPE(S):smallfirmorhard
THEPOSITION:Lieonyourrightsideandpositionasmallballslightlytotherearofyourshoulder.Settleyourweightontotheballandslowlyrolltheballaroundyourshoulderarea.Useyourrightupperarmtoadjustyourweightasnecessary.Breatheslowlyandfully.
Switchsides.
NECKRELEASE
target:neck
SUGGESTEDBALLTYPE(S):smallfirmorhard
Thisworksbestwith2smallballsinasock.
THEPOSITION:Standwithyourbacktoawall.Placetheballsatthebaseofyourneck.Gentlypressyourneckintotheballsandholdasdesired.Breatheslowlyandfully.
VARIATION:Performthiswhilesittinginachairwithahigh,solidbackorwhilelyingonthefloorwithyourkneesbentandfeetonthefloor.Ifyou’reonyourback,youmayalsogentlyturnyourheadleftandright.
CHESTMASSAGE
target:shoulders,chest
SUGGESTEDBALLTYPE(S):smallfirmorhard
THEPOSITION:Positionaballattheintersectionofyourshoulderjointandchestandthenliefacedownonthefloor.Liftyourbodywithyourarmstocontrolthepressure.Gentlymoveyourtorsotorolltheballaroundthathalfofyourchest.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll.Breatheslowlyandfully.
Switchsides.
MODIFICATION:Thiscanalsobedonewhilestandingagainstawall.
HANDMASSAGE
target:hands
SUGGESTEDBALLTYPE(S):smallfirmorhard
Thiscanbedonewhilestanding,sittingorkneeling.
THEPOSITION:Placeasmallballonaflatsurface.Rolltheballaroundunderyourhand,alongthesidesandonthebackofyourhand.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll.Breatheslowlyandfully.
Switchsides.
VARIATION:Whilesittingorstanding,youcanrolltheballbetweenyourhands,pressingyourhandstogethertoincreasethepressure.
FOREARMMASSAGE
target:forearms
SUGGESTEDBALLTYPE(S):smallfirmorhard
1Whileseated,placeasmallballonaflatsurface.
2Rolltheballaroundusingyourforearm—upanddownaswellasleftandright.Useyourintuitiontoguideyouonhowhardtopressandwhere/howlongtoroll.Breatheslowlyandfully.
Switchsides.
VARIATION:Thiscanalsobedonewhilesittingorstanding.Simplyuseyouroppositehandtomassageyourforearmwiththeball.
BICEPSMASSAGE
target:upperarms
SUGGESTEDBALLTYPE(S):smallfirmorhard
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.