McMaster Spikeyball Therapy Drills

Transcription

1 BODY BLOCKS In sequencing Breathing and Tempo Flexibility / Mobility and Proprioception (feel) Upper body segment Middle body segment Lower body segment Extension / Static Posture Office / Computer Travel Standing

2 1. FLEXIBILITY / MOBILITY / PROPRIOCEPTION DRILLS 1.1 Upper Body Segment Click for details a. Spikey ball upper neck massage. b. Double spikey ball upper neck massage. c. Spikey ball side of neck massage in side lying d. Levator scapular stretch with angel wings. e. Sternocleidomastoid scapular stretch with angel wings f. Upper trapezius scapular stretch with angel wings. g. Upper trapezius spikey ball massage. h. Upper thoracic and neck spikey ball massage i. Lower cervical upper trapezius with bridging on floor. j. Bouncing on wall. k. Bouncing on floor l. Pectoral massage against wall with biceps stretch. m. Double pectoral massage against wall with biceps stretch. n. Biceps self massage with spikey ball o. Rotator cuff self massage with spikey ball

3 1. FLEXIBILITY / MOBILITY / PROPRIOCEPTION DRILLS 1.2 Middle Body Segment Click for details a. Lumbar massage in lying with spikey ball. b. Double lumbar massage in lying with spikey ball l c. Quadratus lumborum massage in standing with spikey ball. d. Quadratus lumborum and TFL massage in standing with spikey ball e. Lower back and lumbar fascia massage with spikey ball. f. Gluteals (piriformis) massage with spikey ball. g. Double gluteal massage with elevated legs with spikey ball h. Hip and trunk flexor stretch in Charles Atlas position. i. Circles with gluteal massage and hip control with spikey ball.

4 1.2 (e) Lower Back and Lumbar fascia massage with Spikey ball Region: Lumbar Bend left knee in 90 degrees. Cross right leg over left leg. Support body with hands on the floor. Place spikey ball just above belt line. Massage up and down with spikey ball at that region and side of thigh. Massage the area for at least 15 seconds. Maintain good posture at all times. Repeat on both sides and compare tension levels. Promotes lower back flexibility. Prevents injury at the lower back. Stimulates firing of lower tummy muscles. Improves rotation of spine. Reduces stiffness and tightness in the region especially after sustained positions such as sitting all day. doctor or physiotherapist prior to s

5 2. EXTENSION STATIC POSTURE EXERCISES 2.1 Office / Computer/ School Click for details a. Supercharge warm up spikey ball massage b. Angel wings with spikey ball between feet c. Crucifix drill d. Forearm massage with spikey ball e. Extensions with spikey ball in lumbar arch f. Lower abdominal cross overs with spikey ball

6 2. EXTENSION STATIC POSTURE EXERCISES 2.2 Travel Click for details a. Supercharge warm up spikey ball massage b. Angel wings with spikey ball between feet c. Toe lifts d. Lower abdominal cross overs with spikey ball e. Piriformus massage f. Calf pumps with spikey ball

7 2. EXTENSION STATIC POSTURE EXERCISES 2.3 Standing Click for details a. Supercharge warm up spikey ball massage b. An gel wings with spikey ball between feet c. Crucifix drill d. Heel thrusts with spikey ball e. Spikey ball calf stretch f. Lower abdominal cross overs

8 For Spikey Ball Exercises: Ensure that you receive correct advice on how to use a spikey ball from a physiotherapist or a qualified instructor. Do not use the spikey ball if you have any joint pathology, acute inflammation or severe bruising. Stop if you are experiencing excessive pain.

9 1.1 (a) Spikey Ball Upper Neck Massage Region: Neck Lie on the floor. Place ball at back of neck. Tuck chin in. Stretch neck at the back. Suck in your lower abdomen and tuck in your chin. Keep good posture, stability and maintain neutral spine at all times. Massage the area for at least 15 seconds. Takes pressure off neck during everyday activities. Increases mobility at neck, reducing neck tension. Improves neck posture. May reduce incidence of headaches doctor prior to s Stop if you are experiencing excessive pain

10 1.1 (b) Double Spikey Ball Upper Neck Massage Region: Neck Lie on the floor. Place two spikey balls at back of neck. Tuck chin in. Stretch neck at the back. Suck in your lower abdomen and tuck in your chin. Keep good posture, stability and maintain neutral spine at all times. Massage the area for at least 15 seconds. Takes pressure off neck during everyday activities. Increases mobility at neck, reducing neck tension. Improves neck posture. May reduce incidence of headaches doctor prior to s Stop if you are experiencing excessive pain

11 1.1 (c) Spikey Ball Side of Neck Massage on Floor Region: Neck Lie on side lying Keep arms in angel wings position. Place ball underneath side of neck just below ear. Keep good posture, stability and maintain neutral spine at all times. Suck in your lower abdomen and tuck in your chin. Improves rounded posture. Reduces pressure in arms Takes pressure off neck. May reduce headaches Opens up shoulder blades, relaxes shoulders Increases mobility at neck and thoracic, reducing tension in those regions. Improves neck and thoracic posture. Strengthen muscles at the back of shoulder s doctor or physiotherapist prior to s

12 1.1 (d) Levator Scapula Stretch with Angel Wings Region: Neck In standing, keep left arm by the side with spikey ball tucked between arm and side. DO NOT TUCK DIRECTLY UNDER ARMPIT Pull nose towards armpit with right arm. Suck in your lower abdomen and tuck in your chin. Keep good posture and stability at all times. Repeat on both sides, compare range and tension levels. Takes pressure off neck during during everyday activities Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. doctor or physiotherapist prior to s such as pins and needles

13 1.1 (e) Sternocleidomastoid Scapular Stretch with Angel Wings Region: Neck In standing, place spikey ball under left arm. Rotate head to the left and look upwards. Keep good posture and stability at all times. Repeat on both sides, compare range and tension levels. Takes pressure off neck during during everyday activities Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. doctor or physiotherapist prior to s

14 1.1 (f) Upper Trapezius Scapular Stretch with Angel Wings Region: Neck In standing, place spikey ball under left arm. Hold back of the skull with your right hand. Pull your ear to your shoulder. Keep belly button sucked in. Keep good posture and stability at all times. Repeat on both sides, compare range and tension levels.. Takes pressure off neck during during everyday activities Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. doctor or physiotherapist prior to s

15 1.1 (g) Upper Trapezius Spikey Ball Massage Region: Neck Stand with top of shoulder against the wall. Place the spikey ball at top of shoulder. Massage all local areas that are tense. Keep spine in good position, tuck the chin in and maintain a good posture. Repeat on both sides, compare range and tension levels. Massage the area for at least 15 seconds. NB.Under the direction of your Therapist, you can go onto all fours to do the. Takes pressure off neck during during everyday activities Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. doctor or physiotherapist prior to s NB:Unde

16 1.1 (h) Upper Thoracic and Neck Spikey Ball Massage Region: Neck and thoracic Lie with the bottom of your neck on the spikey ball and the other spikey ball between shoulder blades. Keep your chin tucked in, you may want to use a towel to stabilise the neck. Keep your shoulders down with your shoulder blades pointing together Bend your knees making sure your toes point forward. Keep fingers interlocking fingers above head. Slowly roll back and forward on the spikey ball. Keep spine in good position, tuck the chin in and maintain a good posture. Repeat on both sides. Massage the area for at least 15 seconds. Takes pressure off neck during during everyday activities Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. doctor or physiotherapist prior to s

17 ADVANCED BACK 1.1 (i) Upper Thoracic and Neck Spikey Ball Massage with Bridging Region: Neck and thoracic Lie with the bottom of your neck on the spikey ball and the other spikey ball between shoulder blades. Keep your chin tucked in, you may want to use a towel to stabilise the neck. Keep your shoulders down with your shoulder blades pointing together Bend your knees making sure your toes point forward. Keep fingers interlocking fingers above head. Slowly bring hips upwards, staying strong through the core. Keep spine in good position, tuck the chin in and maintain a good posture. Repeat on both sides. Massage the area for at least 15 seconds. Takes pressure off neck during during everyday activities Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. doctor or physiotherapist prior to s

18 1.1 (j) Bouncing on Wall Region: Thoracic AND In standing, place spikey ball behind upper back. Maintain the neck and spine in the neutral position. Keep knees bent, with fingers interlocking fingers above head. Suck in your lower abdomen and tuck in your chin. Slowly bounce on the wall for at least 15 seconds Takes pressure off neck during during everyday activities Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. doctor or physiotherapist prior to s

19 1.1 (k) Bouncing on Floor Region: Thoracic Lie on the floor with ball underneath the back. Make sure that the neck is kept tucked in, you may want to use a towel to stabilise the neck. Keep your toes pointing to the front. Keep fingers interlocking fingers above head, with chin tucked in. Keep good posture, stability and maintain neutral spine at all times. Keep knees bent. Slowly bounce on the floor for at least 15 seconds Takes pressure off neck during during everyday activities Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. doctor or physiotherapist prior to s

20 1.1 (l) Pectoral Massage Against Wall with Biceps Stretch Region: Chest AND Stand with side of upper chest against the wall. Keep arms at the back and tuck in chin. Keep good posture, stability and maintain neutral spine at all times. Suck in your lower abdomen. Massage the front of shoulder (pectoralis major and minor muscles) against the ball, on the wall. Massage for at least 15 seconds. Repeat on both sides, compare range and tension levels. Takes pressure off neck during during everyday activities Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. doctor or physiotherapist prior to s

21 1.1 (m) Double Pectoral Massage Against Wall with Biceps Stretch Region: Chest AND Stand with upper chest against the wall. Keep arms at the back and tuck in chin. Keep good posture, stability and maintain neutral spine at all times. Suck in your lower abdomen. Massage the front of shoulders (pectoralis major and minor muscles) against the ball, on the wall. Massage for at least 15 seconds. Repeat on both sides, compare range and tension levels. Takes pressure off neck during during everyday activities Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. doctor or physiotherapist prior to s

22 1.1 (n) Biceps Self Massage with Spikey Ball Region: Arm Stand with arm across table inwardly rotated. Place spikey ball under biceps muscle. Keep shoulder stable, other arm in pistol grip. Massage front upper arm against the wall. Keep good posture, stability and maintain neutral spine at all times. Suck in your lower abdomen and tuck in your chin. Massage for at least 15 seconds. Repeat on both sides, compare range and tension levels. Takes pressure off neck during during everyday activities Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. If you have serious a spinal condition consult your doctor or physiotherapist prior to s

23 1.1 (o) Rotator Cuff Self Massage Region: Shoulder Stand with back against wall. Place spikey ball behind shoulder. Keep shoulder stable, arms pulled across chest. Massage at the back of shoulder against the wall. Keep good posture, stability and maintain neutral spine at all times. Suck in your lower abdomen and tuck in your chin. Massage for at least 15 seconds. Repeat on both sides, compare range and tension levels. May reduce incidence of shoulder injuries Increases mobility at neck, reducing neck tension. Improves neck posture and may reduce headaches Reduces left arm tightness. It works the opposing antagonistic muscles. doctor or physiotherapist prior to s

24 1.2 (a) Lumbar Massage in Lying with Spikey Ball Region: Lumbar Lie on floor, knee bend approximately 90 degrees with feet on wall. Place ball at the back of lower spine. Keep your shoulder back and down, arms by the side. Suck in your lower abdomen and tuck in your chin. Gently move up and down massaging your lower spine. Massage the area for at least 15 seconds. Keep good posture and hips straight at all times Promotes lower back flexibility. Prevents injury at the lower back. Stimulates firing of lower tummy muscles. Improves rotation of spine. Reduces stiffness and tightness in the region especially after sustained positions such as sitting all day. doctor or physiotherapist prior to s

25 1.2 (b) Double Lumbar Massage in Lying with Spikey Ball Region: Lumbar AND Lie on floor, knee bend approximately 90 degrees with feet on wall. Place balls at the back of lower spine, one on each side of spine. Keep your shoulder back and down, arms by the side. Suck in your lower abdomen and tuck in your chin. Gently move up and down massaging your lower spine. Massage the area for at least 15 seconds. Keep good posture and hips straight at all times. Promotes lower back flexibility. Prevents injury at the lower back. Stimulates firing of lower tummy muscles. Improves rotation of spine. Reduces stiffness and tightness in the region especially after sustained positions such as sitting all day. doctor or physiotherapist prior to s

26 1.2 (c) Quadratus Lumborum Massage In Standing With Spikey Ball Region: Lumbar Stand with one leg behind the other. Hands interlock, bring arms above shoulders. Bend trunk away from wall. Place spikey ball at side of back. Gently slide your body up and down against the wall to massage the side of back. Massage the area for at least 15 seconds. Maintain good posture at all times. Repeat on both sides, compare range and tension levels Promotes lower back flexibility. Prevents injury at the lower back. Stimulates firing of lower tummy muscles. Improves rotation of spine. Reduces stiffness and tightness in the region especially after sustained positions such as sitting all day. doctor or physiotherapist prior to s

27 1.2 (d) Double Quadratus Lumborum Massage In Standing With Spikey Ball Region: Lumbar Stand with one leg behind the other. Hands interlock, bring arms above shoulders. Bend trunk away from wall. Place spikey ball at side of back and one slightly lower. Gently slide your body up and down against the wall to massage the side of back. Massage the area for at least 15 seconds. Maintain good posture at all times. Repeat on both sides, compare range and tension levels Promotes lower back flexibility. Prevents injury at the lower back. Stimulates firing of lower tummy muscles. Improves rotation of spine. Reduces stiffness and tightness in the region especially after sustained positions such as sitting all day. doctor or physiotherapist prior to s

28 1.2 (e) Lower Back and Lumbar fascia massage with Spikey ball Region: Lumbar Bend left knee in 90 degrees. Cross right leg over left leg. Support body with hands on the floor. Place spikey ball just above belt line. Massage up and down with spikey ball at that region and side of thigh. Massage the area for at least 15 seconds. Maintain good posture at all times. Repeat on both sides and compare tension levels. Promotes lower back flexibility. Prevents injury at the lower back. Stimulates firing of lower tummy muscles. Improves rotation of spine. Reduces stiffness and tightness in the region especially after sustained positions such as sitting all day. doctor or physiotherapist prior to s

29 1.2 (f) Gluteals (Piriformis) Massage With Spikey Ball Region: Gluteal Bend left knee in 90 degrees. Cross right leg over left leg. Support body with hands on the floor. Place spikey ball just below belt line. Massage up and down with spikey ball at that region and side of thigh. Massage the area for at least 15 seconds. Maintain good posture at all times. Repeat on both sides and compare tension levels NB. This is different to above in that spikey Ball is placed below the belt line Promotes gluteal and hip flexibility. Prevents injury at the lower back. Stimulates firing of lower tummy muscles. Improves rotation of spine. Reduces stiffness and tightness in the region especially after sustained positions such as sitting all day. doctor or physiotherapist prior to s

30 1.2 (g) Double Gluteals (Piriformis) Massage With Spikey Ball Region: Gluteal Sit with your buttocks on the spikey balls. Have knees bent at 90 with feet on wall Support body with hands on the floor. Massage the sore areas back and forth and side to side. Massage each area for at least 15 seconds. Maintain good posture at all times. Promotes lower back flexibility. Prevents injury at the lower back. Stimulates firing of lower tummy muscles. Improves rotation of spine. Reduces stiffness and tightness in the region especially after sustained positions such as sitting all day. Repeat on both sides and compare tension levels. doctor or physiotherapist prior to s

31 1.2 (h) Hip And Trunk Flexor Stretch in Charles Atlas position. Region: Hip Flexor Get into a lunge position, feel stretch at right hip. Maintain an upright posture and suck in your lower abdomen. Hold arms above head, with fingers straight. Bend trunk to left side, keeping head on shoulders. Hold the stretch for at least 15 seconds Massage front of hip with spiky ball. Repeat on both sides, compare range and mobility Appropriate for people with built up tension at lower spinal muscles and joints. Promotes lower back flexibility and improves hip/pelvic function. Prevents injury at the lower back. Reduces hip pain Stimulates firing of lower tummy muscles. Improves rotation of spine. Reduces stiffness and tightness in the region especially after sustained positions such as sitting all day of the spinal muscles and joints. Repeat on both sides and compare tension levels. doctor or physiotherapist prior to s Time spent on each OR

32 1.2 (i) Circles with Gluteal Massage and Hip Control with Spikey Ball Region: Gluteal Lie on the floor. Place ball at back of buttock. Tuck chin in. Lift leg and make small controlled circles Suck in your lower abdomen and tuck in your chin. Keep good posture, stability and maintain neutral spine at all times. Appropriate for people with built up tension at lower gluteal muscles Promotes lower back flexibility and improves hip/pelvic function. Prevents injury at the lower back. Reduces hip pain Stimulates firing of lower tummy muscles. Improves rotation of spine. Reduces stiffness and tightness in the region especially after sustained positions such as sitting all day doctor or physiotherapist prior to s

33 1.3 (a) Hip Flexor Massage In Prone Lying With Spikey Ball Region: Legs Lie face down with body resting on elbows. Tuck in your chin and maintain neutral spine. Place the spikey ball just in front of your left hip, bend your left knee. Move up and down massaging the sore areas in that region. Massage the area for at least 15 seconds. Keep good posture at all times. Repeat on both sides, compare range and tension levels. Improves hip flexor flexibility and core stability. Decreases muscle spasm. Improves circulation to local areas. Assists in injury prevention. doctor or physiotherapist prior to s

34 1.3 (b) Double Hip Flexor Massage In Prone Lying With Spikey Ball Region: Legs Lie face down with body resting on elbows. Tuck in your chin and maintain neutral spine. Place the spikey balls just in front of your hips Move up and down massaging the sore areas in that region. Massage the area for at least 15 seconds. Keep good posture at all times. Repeat on both sides, compare range and tension levels. Improves hip flexor flexibility and core stability. Decreases muscle spasm. Improves circulation to local areas. Assists in injury prevention. doctor or physiotherapist prior to s

35 1.3 (c) Iliotibial Band And Tensor Fascia Lata Massage In Sidelying Region: Legs Lie on your right side with the spikey ball under the side of the upper region of your right leg. Use your arms to move body up and down, back and forth to massage the sore areas in that region. Massage the area for at least 15 seconds. Keep good posture at all times. Improves mobility at the hip and knee. Decreases muscle spasm. Improves circulation to local areas Decreases tension in fascial bands spanning the thigh. Assists in injury prevention. Repeat on both sides and compare tension levels. doctor or physiotherapist prior to s

36 1.3 (d) Calves Massage With Spikey Ball Region: Legs Place your arms on the floor to support your body. Keep an upright posture and shoulders down. Place your right calf on the spikey ball and cross your left leg at the ankles. Gently massage up and down the back of the calf. Begin with buttock on the ground and then progress to lifting buttock off the ground. Massage the area for at least 15 seconds. Reduces tension in calves so that the gluteals can work better. Improves weight transference and stability Reduces muscles soreness. Decreases muscle spasm. Improves circulation to local areas. Assists in injury prevention. doctor or physiotherapist prior to s

37 1.3 (e) Calves Massage Over Chair With Spikey Ball Region: Legs Lie on your back on the floor. Keep your shoulders down. Place your right calf on the spikey ball and across the chair Gently massage up and down the back of the calf. Begin with buttock on the ground and then progress to lifting buttock off the ground. Massage the area for at least 15 seconds. Repeat on both sides and compare tension levels. Reduces tension in calves so that the gluteals can work better. Improves weight transference and stability Reduces muscles soreness. Decreases muscle spasm. Improves circulation to local areas. Assists in injury prevention. doctor or physiotherapist prior to s

38 1.3 (f) Tibialis Posterior Massage With Spikey Ball Region: Legs AND Place your hands on back of chair for support. Place the spikey ball at the inner side of your lower leg against the chair. Gently massage up and down the region. Massage the area for at least 15 seconds. Keep good posture at all times. Reduces tension in calves so that the gluteals can work better. Improves weight transference and stability Reduces muscles soreness. Decreases muscle spasm. Improves circulation to local areas. Assists in injury prevention. doctor or physiotherapist prior to s

39 1.3 (g) Tibialis Anterior Massage With Spikey Ball Region: Legs AND Place your hands on back of chair for support. Place the spikey ball at the front of your lower leg against the chair. Gently massage up and down the region. Massage the area for at least 15 seconds. Keep good posture at all times. Repeat on both sides and compare tension levels. Reduces tension in calves so that the gluteals can work better. Improves weight transference and stability Reduces muscles soreness. Decreases muscle spasm. Improves circulation to local areas. Assists in injury prevention. doctor or physiotherapist prior to s

40 1.3 (h) Foot Massage In Standing With Spikey Ball Region: Legs AND Standing upright, place a spikey ball under one foot. Keep shoulders back and down and arms by the side. Turn your palms out, tuck in your chin and point your toes towards the ceiling. Roll the spikey ball back and forth, side to side and in circular movement on the sole/arch of your foot. Massage the area for at least 15 seconds. Keep good posture at all times. Repeat on both sides and compare tension levels. Reduces tension in the feet and calves so that the gluteals can work better. Improves weight transference and stability Reduces muscles soreness. Decreases muscle spasm. Improves circulation to local areas. Assists in injury prevention. doctor or physiotherapist prior to s

41 Function Block: Extension / Static Posture Special case: Computer / Office workers / School Region: Full body 2.1 (a) Supercharge Spikey Ball Warm Up AND Sitting position Rub spikey ball over all muscles of body eg. pectorals, biceps, quadraceps. Tuck chin in. Ensure good posture whilst doing so. Gradually increase vigor of rubbing. Massage each area of body for at least 15 seconds prior to static posture s. Reduces tension in the muscles so they can function more efficiently Reduces muscles soreness. Decreases muscle spasm. Improves circulation to local areas. Assists in injury prevention. doctor or physiotherapist prior to s

42 2.1 (b) Angel wings with Spikey Ball Function Block: Extension / Static Posture Special case: Computer / Office workers Region: Full body Sit with your back against the chair, and keep your shoulders back and down. Suck in your lower abdomen and tuck in your chin. Place the back of your arms, hands and thumbs against the wall. Slowly bring them against the wall and push your middle finger down. Place spikey ball between your feet and put weight evenly on your feet. Lift your toes up and down slowly. Maintain good posture and neutral spine throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Stretches tight muscles at the front of your body caused by prolonged functional activities (e.g. computer work, gardening, driving, or using a mobile phone). Promotes feel of certain muscles firing e.g.: Latissimis dorsi, glutei, lower abdominals and thus aids strength work. Office/ computer workers can use it during the day to maintain core stability. This will help prevent low back and spinal pain Re-addresses the muscle imbalances and postural deviations associated with prolonged sitting. Especially helpful for people who type and use the mouse frequently, as it stretches and strengthens the forearm muscles, helping prevent RSI type injuries doctor prior to s Stop if you are experiencing excessive pain

43 2.1 (c) Crucifix Drill McMasters Spikeyball Therapy Drills Function Block: Extension / Static Posture Special case: Computer / Office workers Region: Full body Sit with your back against the chair and keep your shoulders down. Make sure your shoulders blades are pointing towards your tailbone. Ensure that your upper neck muscles are relaxed. Place the back of your palms and arms back against the wall, with your abdomen sucked in. Place spikey ball between your feet and lift your toes up and down slowly. Maintain good posture and neutral spine throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Stretches tight muscles at the front of your body caused by prolonged functional activities (e.g. computer work, gardening, driving, or using a mobile phone). Office/ computer workers can use it during the day to maintain core stability. This will help prevent low back and spinal pain Re-addresses the muscle imbalances and postural deviations associated with prolonged sitting. Especially helpful for people who type and use the mouse frequently, as it stretches the forearm muscles, helping prevent RSI type injuries AND If you have serious spinal condition consult your doctor prior to s Stop if you are experiencing excessive pain

44 McMasters Spikeyball Therapy Drills 2.1 (d) Forearm Massage with Spikey Ball Function Block: Extension / Static Posture Special case: Frequent travelers Region: Full body AND Sit with your back against the chair and keep your shoulders down. Make sure your shoulders blades are pointing towards your tailbone. Ensure that your upper neck muscles are relaxed. Extend your arms and hold your palms out Gently massage forearm muscles whilst stretching fingers out Maintain good posture and neutral spine throughout. Massage for 15 secs. Repeat both sides Stretches tight muscles at the front of your body caused by prolonged functional activities (e.g. computer work, gardening, driving, or using a mobile phone). Re-addresses the muscle imbalances and postural deviations associated with prolonged sitting. Especially helpful for people who type and use the mouse frequently, as it stretches and strengthens the forearm muscles,helping prevent RSI type injuries If you have serious spinal condition consult your doctor prior to s Stop if you are experiencing excessive pain

45 2.1 (e) Extensions with Spikey Ball in Lumbar Arch Function Block: Extension / Static Posture Special case: Computer / Office workers Region: Full body Sit on a chair with the spikey ball between your feet and behind low back. Keep shoulder back and down and arms by your side (in angel wing position). Squeeze the spikey ball and feel your inner thigh muscles, lower abdominals and pelvic floor muscles working. Extend through the spine upwards and backwards. Maintain an upright posture, and keep your trunk in 90 degrees to your hips throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Stretches tight muscles at the front of your body caused by prolonged functional activities (e.g. computer work, gardening, driving, or using a mobile phone). Promotes feel of certain muscles firing e.g.: Latissimis dorsi, glutei, lower abdominals and thus aids strength work. Office/ computer workers can use it during the day to maintain core stability. This will help prevent low back and spinal pain Re-addresses the muscle imbalances and postural deviations associated with prolonged sitting. Especially helpful for people who type and use the mouse frequently, as it stretches and strengthens the forearm muscles, helping prevent RSI type injuries doctor or physiotherapist prior to s

46 2.1 (f) Lower Abdominal Cross Overs Function Block: Extension / Static Posture Special case: Computer / Office workers Region: Full body Sit on a chair with the spikey ball behind low back. Keep shoulder back and down and arms by your side (in angel wing position). Take right knee towards left shoulder, gently resist with left arm against the knee Resist for 10 secs. Repeat 10 times. Gradually increase resistance time Maintain an upright posture and keep your trunk in 90 degrees to your hips throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Strengthens core stability helping prevent back pain Promotes feel of certain muscles firing e.g. Latissimis dorsi, glutei, lower abdominals and thus aids strength work. Office/ computer workers can use it during the day to maintain core stability. This will help prevent low back and spinal pain doctor or physiotherapist prior to s Compliments of:

47 2.2 (a) Supercharge Spikey Ball Warm Up Function Block: Extension / Static Posture Special case: Frequent travelers Region: Full body Standing position Rub spikey ball over all muscles of body e.g. pectorals, biceps, quadraceps. Tuck chin in. Ensure good posture whilst doing so. Gradually increase vigor of rubbing. Massage each area of body for at least 15 seconds prior to static posture s. AND Reduces tension in the muscles so they can function more efficiently Reduces muscles soreness. Decreases muscle spasm. Improves circulation to local areas. Assists in injury prevention. doctor or physiotherapist prior to s Compliments of:

48 2.2 (b) Angel Wings with Spikey Ball Function Block: Extension / Static Posture Special case: Computer / Office workers Region: Full body Sit with your back against the chair and keep your shoulders back and down. Suck in your lower abdomen and tuck in your chin. Place the back of your arms, hands and thumbs against the wall. Slowly bring them against the wall and push your middle finger down. Place spikey ball between your feet and put weight evenly on your feet. Lift your toes up and down slowly. Maintain good posture and neutral spine throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Stretches tight muscles at the front of your body caused by prolonged functional activities (e.g. computer work, gardening, driving, or using a mobile phone). Promotes feel of certain muscles firin e.g.: Latissimis dorsi, glutei, lower abdominals and thus aids strength work. Office/ computer workers can use it during the day to maintain core stability. This will help prevent low back and spinal pain Re-addresses the muscle imbalances and postural deviations associated with prolonged sitting. Especially helpful for people who type and use the mouse frequently, as it stretches and strengthens the forearm muscles, helping prevent RSI type injuries doctor prior to s Stop if you are experiencing excessive pain

49 2.2 (c) Toe Lifts Function Block: Extension / Static Posture Special case: Computer / Office workers Region: Full body Sit with your back against the chair and keep your shoulders down. Make sure your shoulders blades are pointing towards your tailbone. Ensure that your upper neck muscles are relaxed. Place the back of your palms and arms back against the wall, with your abdomen sucked in. Place spikey ball between your feet and lift your toes up and down slowly. Maintain good posture and neutral spine throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Stretches tight muscles at the front of your body caused by prolonged functional activities (e.g. computer work, gardening, driving, or using a mobile phone). Office/ computer workers can use it during the day to maintain core stability. This will help prevent low back and spinal pain Re-addresses the muscle imbalances and postural deviations associated with prolonged sitting. Especially helpful for people who type and use the mouse frequently, as it stretches the forearm muscles, helping prevent RSI type injuries AND If you have serious spinal condition consult your doctor prior to s Stop if you are experiencing excessive pain

50 2.2 (d) Lower Abdominal Cross Overs Function Block: Extension / Static Posture Special case: Computer / Office workers Region: Full body Sit on a chair with the spikey ball behind low back. Keep shoulder back and down and arms by your side (in angel wing position). Take right knee towards left shoulder, gently resist with left arm against the knee Resist for 10 secs. Repeat 10 times. Gradually increase resistance time Maintain an upright posture, and keep your trunk in 90 degrees to your hips throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Strengthens core stability helping prevent back pain Promotes feel of certain muscles firing e.g. Latissimis dorsi, glutei, lower abdominals and thus aids strength work. Office/ computer workers can use it during the day to maintain core stability. This will help prevent low back and spinal pain doctor or physiotherapist prior to s Compliments of:

51 2.2 (e) Piriformus Massage Function Block: Extension / Static Posture Special case: Computer / Office workers Region: Full body Sit on a chair with the spikey ball under buttocks. Keep shoulder back and down and arms by your side (in angel wing position). Take right knee and leg and cross it over left Resist for 10 secs. Repeat 10 times. Gradually increase resistance time Push gently down on right knee towards the ground Maintain an upright posture, and keep your trunk in 90 degrees to your hips throughout. Promotes gluteal and hip flexibility. Prevents injury at the lower back. Stimulates firing of lower tummy muscles. Improves rotation of spine. Reduces stiffness and tightness in the region especially after sustained positions such as sitting all day. doctor or physiotherapist prior to s Compliments of:

52 2.2 (f) Calf Pumps Function Block: Extension / Static Posture Special case: Frequent travelers Region: Full body Sit with your back against the chair, and keep your shoulders back and down. Suck in your lower abdomen and tuck in your chin. Place the back of your arms, hands and thumbs against the wall. Slowly bring them against the wall and push your middle finger down. Place spikey ball between under foot and press down Lift your toes up and down slowly, pumping the calf. Maintain good posture and neutral spine throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Stretches tight muscles at the front of your body caused by prolonged functional activities (e.g. computer work, gardening, driving, or using a mobile phone). Promotes feel of certain muscles firing. E.g.: Latissimis dorsi, glutei, lower abdominals and thus aids strength work. Office/ computer workers can use it during the day to maintain core stability. This will help prevent low back and spinal pain Maintains blood flow to lower limbs especially important in air travel to prevent DVT doctor or physiotherapist prior to s Compliments of:

53 2.3 (a) Supercharge Spikey Ball Warm Up Function Block: Extension / Static Posture Special case: Standing Region: Full body Standing position Rub spikey ball over all muscles of body eg. pectorals, biceps, quadraceps. Tuck chin in. Ensure good posture whilst doing so. Gradually increase vigor of rubbing. Massage each area of body for at least 15 seconds prior to static posture s. Reduces tension in the muscles so they can function more efficiently Reduces muscles soreness. Decreases muscle spasm. Improves circulation to local areas. Assists in injury prevention. doctor or physiotherapist prior to s Compliments of:

54 2.3 (b) Angel Wings with Spikey Ball Function Block: Extension / Static Posture Special case: Standing Region: Full body Stand with your back against the wall, and keep your shoulders back and down. Suck in your lower abdomen and tuck in your chin. Place the back of your arms, hands and thumbs against the wall. Slowly bring them against the wall and push your middle finger down. Place spikey ball between your feet and put weight evenly on your feet. Lift your toes up and down slowly. Maintain good posture and neutral spine throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Stretches tight muscles at the front of your body caused by prolonged functional activities (e.g. computer work, gardening, driving, or using a mobile phone). Promotes feel of certain muscles firing. e.g. Latissimis dorsi, glutei, lower abdominals and thus aids strength work. People standing for prolonged periods can use it to improve core stability doctor or physiotherapist prior to s Compliments of:

55 2.3 (c) Crucifix Drill Function Block: Extension / Static Posture Special case: Standing Region: Full body Stand with your back against the wall and keep your shoulders down. Make sure your shoulders blades are pointing towards your tail bone. Ensure that your upper neck muscles are relaxed. Place the back of your palms and arms back against the wall, with your abdomen sucked in. Place spikey ball between your feet and lift your toes up and down slowly. Maintain good posture and neutral spine throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Stretches tight muscles at the front of your body caused by prolonged functional activities (e.g. computer work, gardening, driving, or using a mobile phone). Promotes feel of certain muscles firin e.g. Latissimis dorsi, glutei, lower abdominals and thus aids strength work. People standing for prolonged periods can use it to improve core stability doctor or physiotherapist prior to s Compliments of:

56 Function Block: Extension / Static Posture Special case: Standing Region: Full body 2.3 (d) Spikey Ball Heel Thrusts Stand with your back against the wall, and keep your shoulders back and down. Suck in your lower abdomen and tuck in your chin. Place spikey balls under your feet and put weight evenly on your feet. Gently bounce on the balls. Maintain control of pelvis. Hold your balance. Can oscillate and change legs Maintain good posture and neutral spine throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Improves balance and pelvic control. This can reduce low back pain People standing for prolonged periods can use it to improve core stability ACTI AND doctor or physiotherapist prior to s Compliments of:

57 2.3 (e) Standing Calf Stretch Function Block: Extension / Static Posture Special case: Standing Region: Full body AND Stand with your shoulders back and down. Suck in your lower abdomen and tuck in your chin. Hold onto the back of a chair for stability Place your right foot in front of your left in a stride stance. Place spikey ball under your right foot. Lean into the ball and feel a stretch at the back of the calf Maintain good posture and neutral spine throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Stretches tight muscles at the back of the leg Promotes feel of certain muscles firin e.g. Latissimis dorsi, glutei, lower abdominals and thus aids strength work. Assists with walking People standing for prolonged periods can use it to improve core stability doctor or physiotherapist prior to s Compliments of:

58 2.3 (f) Lower Abdominal Cross Overs Function Block: Extension / Static Posture Special case: Computer / Office workers Region: Full body Stand with spikey ball in hand. Keep shoulder back and down and arms by your side (in angel wing position). Take right knee towards left shoulder, gently resist with left arm against the knee Resist for 10 secs. Repeat 10 times. Gradually increase resistance time Maintain an upright posture, and keep your trunk in 90 degrees to your hips throughout. Maintains the curve of your cervical and lumbar spine. Places spine and postural muscles into a good postural position, hence improving your body awareness Strengthens core stability helping prevent back pain Promotes feel of certain muscles firing e.g. Latissimis dorsi, glutei, lower abdominals and thus aids strength work. Office/ computer workers can use it during the day to maintain core stability. This will help prevent low back and spinal pain doctor or physiotherapist prior to s Compliments of: