Your Stability Ball Exercise Guide

Transcription

1 Your Stability Ball Exercise Guide, B.Sc. (Kinesiology), RK, CPT Registered Kinesiologist & Certified Personal Trainer

2 Your Stability Ball Exercise Guide 1 Edition: - 4 th edition (2008) - 3 rd edition (2007) - 2 nd edition (2004) - 1 st edition (2001) Author - Kaselj, Rick, 1973 Key words stability ball, exercise ball, core stability, exercise All rights reserved. Except for the use in a review. The reproduction or utilization of the content from this book is in any form (electronic, mechanical, or other). This means photocopying or scanning in any information into a storage or retrieval system is forbidden without the written permission of the publisher and author. Published by: Healing Through Movement th Avenue Surrey, BC V4N 0B8 info@healingthroughmovement.com Webpage: HealingThroughMovement.com Phone: (604) Fax: (604)

3 Your Stability Ball Exercise Guide 2 Preface Thank you for supporting one of my dreams! I have always dreamed of being a writer and writing books. The one you are reading is one of those writing dreams coming true. I hope you take from it, as much as I have gotten from research and writing it. Pass this Book On If you received this as an e-book, please do not forward it on. Writing is how I make a living. Unauthorized distribution constitutes theft of my intellectual property. Feel free to take your personal printed copy and share it with your family, friends and colleagues. The health of all of us will improve if we all learn and educate each other on how to maintain a healthy and active lifestyle. Guarantee My passion is to help people become active and move. These two simple concepts of being active and moving have brought so much joy to me and my clients. If this book does not help you, does not meet your expectation or is not of value to you, I will give your money back. Please contact me via at rkaselj@healingthroughmovement.com and I will refund your money. Contact Me Please let me know what you think of this book. Visit or me at rkaselj@healingthroughmovement.com. Your feedback and ideas will help with the content of future editions and books.

4 Your Stability Ball Exercise Guide 3 Author Biography, B.Sc. (Kinesiology), RK, CPT specializes in active rehabilitation and fitness. He works in one-on-one and group rehabilitation settings, educating and training people who have been injured at work, in car accidents and during sport activities. Rick has combined his rehabilitation experience and passion for research to develop a variety of courses and presentations for fitness professionals, kinesiologists and healthcare providers. These courses include: Core stability of the shoulder Exercise rehabilitation for the shoulder, lower back or knee Foam roller essentials Intro to and advanced core stability Intro to and advanced stability ball exercises Postural assessment and exercise prescription Resistance exercises for the injured shoulder Training for better golf Rick strives to balance his work life with his personal fitness endeavours and travel. He has trained for and competed in the Manitoba Marathon, the 225-km Ironman Canada Triathlon and the 160-km Sea2Summit Adventure Race in Whistler, BC. He recently hiked 4,300 kilometres along the Pacific Crest Trail from Mexico to Canada and mountain biked the 5000 kilometre Great Divide Mountain Bike Route over the Rocky Mountains from Mexico to Canada. An avid traveller, Rick has toured three continents and visited 17 countries. In 1997, he graduated with his Bachelor of Science degree in Kinesiology from Simon Fraser University. Rick currently works as a lecturer, Kinesiologist, personal trainer and exercise rehabilitation specialist in and around Vancouver, British Columbia, Canada.

5 Your Stability Ball Exercise Guide 4 Table of Contents Author Biography 3 Stability Ball Exercise Program Considerations 5 Disclaimer 5 Sample Exercise Ball Programs 5-7 Leg Exercises 8 1. Ball Squat 9 2. Split Squat 9 3. Single Leg Calf Raise Front Squat Wall Lunge Lying Down Leg Extension Bridge Leg Curl 12 Chest Exercises Push-up on Exercise Ball Push-up on Floor 14 Back Exercises Back Extensions Y s T s I s 17 Abdominal Exercises Reverse Crunch Crunch with Wall Flat Crunch Ball Out and Back Side Crunch Ball Lift 21 Flexibility/Stretching Exercises Forward and Back with Ball Rock n Roll with Ball Single Arm Reach Sun Tanning on the Ball 24 About Healing Through Movement 25 Other Books from 28

6 Your Stability Ball Exercise Guide 5 Stability Ball Exercise Program Considerations It is recommended that you consult your physician before beginning any of exercises in this book. Your doctor can determine which stability ball exercises are appropriate for you and whether any exercises should be avoided or modified. If this is your first time exercising or using a stability ball, it is best to perform each of the strength exercises 10 times in a controlled manner. Begin with up to three exercises for each muscle area. When it comes to the stretching exercises, remember to hold each stretch for 20 seconds and take a 5 second break between stretches. When you stretch, you should feel a very light stretch. Disclaimer Your Stability Ball Exercise Guide is primarily an educational resource and is not intended to take the place of the advice and recommendations of a personal physician. If you have or suspect you have a health problem, please seek the services of your doctor or health care professional before undertaking any exercise program. Exercise rehabilitation is an ever-changing science. As new research and clinical experience broadens our knowledge of injuries and rehabilitation, modifications in exercise and exercise prescription are inevitable. In his efforts to provide information that is complete, accurate and generally in accord with the standards accepted at the time of publication, the author has consulted with sources believed to be reliable. However, in view of the possibility of human error or changes in exercise science, neither the author nor any other party involved in the preparation or publication of this work warrants that the information contained herein is in every respect accurate or complete, and they are not responsible for any errors, omissions or the results obtained from the use of such information. Readers are encouraged to confirm the information contained herein with other sources. Sample Exercise Ball Programs This guide outlines and illustrates 24 stability ball exercises. It is not recommened that each of the exercises be attempted at one session. It is recommended that 8 to 10 stability ball exercises are performed per exercise session. For best results, choose 2 exercises from each exercise group (e.g. Leg Exercises, Chest Exercises, Back Exercises, Abdominal Exercises, Flexibility / Stretching Exercises) per session. For stretching exercises, perform each stretch 2 times and hold the stretch for 20 seconds. Please see sample introductory and advance exercise ball programs on page 6 and 7.

7 Your Stability Ball Exercise Guide 6 Sample Introductory Exercise Ball Program Body Area Exercises Repetitions (Number of times done to make a set.) Sets Rest Between Sets Leg Exercise Ball Squat seconds Bridge seconds Chest Exercise Push-up on seconds Exercise Ball Push-up on Floor seconds Back Exercises Back Extensions seconds T s seconds Abdominal Exercises Flexibility / Stretching Exercise Crunch with Wall seconds Ball Lift seconds Forward and 10 1 None Back with Exercise Ball Sun Tanning on 10 1 None Ball

8 Your Stability Ball Exercise Guide 7 Sample Intermediate Exercise Ball Program Body Area Exercises Repetitions (Number of times done to make a set.) Sets Rest Between Sets Leg Exercise Split Squat seconds Leg Curl seconds Chest Exercise Push-up on seconds Exercise Ball Push-up on Floor seconds Back Exercises Y s seconds I s seconds Abdominal Exercises Flexibility / Stretching Exercise Flat Crunch seconds Ball Out and Back Rock n roll with Exercise Ball Sun Tanning on Ball seconds 10 1 None 10 1 None Notes:

9 Your Stability Ball Exercise Guide 8 Stability Ball Exercises that focus on the: Legs 1. Ball Squat 2. Split Squat 3. Single Leg Calf Raise 4. Front Squat 5. Wall Lunge 6. Lying Down Leg Extension 7. Bridge 8. Leg Curl

10 Your Stability Ball Exercise Guide 9 1. Ball Squat Leg Exercise Start Finish Place the stability ball against a firm wall at the height of your lower back and lean against the ball. Place your feet hip width apart and squat as if you are sitting into a chair. It is important not to extend your knees past your toes. Muscles Used: You should feel this in the thighs (Quadriceps), back of the thighs (Hamstrings) and seat (Gluteus Maximus). 2. Split Squat Place the stability ball against a firm wall at stomach height. Extend one leg in front and bring the other behind. Bend your back knee forward toward the ground. Your back and front legs should form a 90 degree angle. Muscles Used: You should feel this in the thighs of the front leg (Quadriceps) and the back leg (Hamstrings).

11 Your Stability Ball Exercise Guide 10 Leg Exercise Start Finish 3. Single Leg Calf Raise Place the ball against a firm wall at hip height. Lean into the ball at a 30 degree angle. Keep one foot flat on the ground and cross the other foot behind the ankle. Shift your weight onto the toes of the foot that is flat on the floor. Muscles Used: You should feel this exercise in the calf (Gastrocnemius). 4. Front Squat Place the ball against a firm wall at hip height, and lean into it. With your weight on the balls of your feet, squat down as if you are going to pick something up from the floor. The ball will roll up your body as you move your hips away from the ball. Muscles Used: You should feel this exercise mainly in the thighs (Quadriceps).

12 Your Stability Ball Exercise Guide 11 Leg Exercise Start Finish 5. Wall Lunge Place your hands against a firm wall, shoulder width apart. Place the toe of one foot on top of the ball behind you. Your other leg should be aligned with your hips and this foot should be flat on the floor. Move the stability ball behind you and squat down with the front leg. Muscles used: You should feel this exercise in the thighs (Quadriceps). 6. Lying Down Leg Extension Lying on your back with your hands at your sides, squeeze the ball between your ankles and keep your knees above your hips. Straighten your legs, making sure your knees stay over your hips. Muscles used: You should feel this exercise in both thighs (Quadriceps).

13 Your Stability Ball Exercise Guide 12 Leg Exercise Start Finish 7. Bridge Lying on your back, place your heels on the ball with your hands at your sides, and lift your seat off the ground until your body is straight. Muscles used: You should feel this exercise in your seat (Gluteus Maximus), back of your thighs (Hamstrings) and stomach. 8. Leg Curl Lying on your back, place your heels on the ball with your hands at your sides, and then lift your seat so it is just off the ground. Point your toes and bring your heels towards your seat. Muscles used: You should feel this exercise in the back of your thighs (Hamstrings). Notes:

14 Your Stability Ball Exercise Guide 13 Stability Ball Exercises that focus on the: Chest 1. Push-up on Exercise Ball 2. Push-up on Floor

15 Your Stability Ball Exercise Guide 14 Chest Exercise Start Finish 1. Push-up on Exercise Ball Hold the ball at chest height against a firm wall, keeping your feet two to three feet behind the ball. As you lean into the ball, push into it and straighten your arms. Muscles Used: You should feel this exercise in the chest (Pectoralis Major) and back of the arms (Triceps). 2. Push-up on Floor Get into a floor push-up position, with your hands shoulder width apart and the ball at knee level. Bend your elbows and lower your upper body slowly toward the floor. Push into the floor and straighten your arms. Muscles Used: You should feel this exercise in the chest (Pectoralis Major) and back of the arms (Triceps). Notes:

16 Your Stability Ball Exercise Guide 15 Stability Ball Exercises that focus on the: 1. Back Extension 2. Y s 3. T s 4. I s Back

17 Your Stability Ball Exercise Guide 16 Back Exercise Start Finish 1. Back Extension Lie on top of the ball with your knees bent and your feet against a wall. With your hands at your ears, lift your chest off the ball and raise your upper body until your head, shoulder and hips are aligned. Muscles Used: You should feel this exercise in your middle and lower back muscles (Erector Spinae). 2. Y s Lie on top of the ball with your knees bent and your hands about two and half feet apart on the floor in front of you. Lift your hands off the floor, keeping your arms straight. Muscles Used: You should feel this exercise in the muscles below your shoulder blades (Middle and Lower Trapezius). Notes:

18 Your Stability Ball Exercise Guide T s Back Exercise Start Finish Lie on the ball with your feet against a wall behind you. Hold your arms at your sides in a T form. Raise your arms until they are aligned with your body. Muscles Used: You should feel this exercise between your shoulder blades (Rhomboids & Middle Trapezius). 4. I s Lie on the ball with your arms at your sides. Lift your arms behind you and raise your chest until your head, shoulder and hips are aligned. Muscles Used: You should feel this exercise between your shoulder blades (Rhomboids). Notes:

19 Your Stability Ball Exercise Guide 18 Stability Ball Exercises that focus on the: Abdominals 1. Reverse Crunch 2. Crunch with Wall 3. Flat Crunch 4. Ball Out and Back 5. Side Crunch 6. Ball Lift

20 Your Stability Ball Exercise Guide 19 Abdominal Exercise Start Finish 1. Reverse Crunch Lying on your back, place your legs over the ball. Pulling your heels into the ball, lift the ball off the floor and bring your knees towards your shoulders. Muscles Used: You should feel this exercise in your lower abdominals (Rectus Abdominis). 2. Crunch with Wall With your feet against a wall, lean against the ball in a sitting position, facing the wall. Roll down the ball with your arms tucked under your chin. Use your abdominal muscles to lift your shoulders forward. Muscles Used: You should feel this exercise in your abdominals (Rectus Abdominis). Notes:

21 Your Stability Ball Exercise Guide 20 Abdominal Exercise Start Finish 3. Flat Crunch Lying on top of the stability ball with your feet wide for support, use your abdominals to lift your shoulder blades off the ball. Muscles Used: You should feel this exercise in the abdominals (Rectus Abdominis). 4. Ball Out and Back Kneel in front of the ball with your forearms bent against the ball. Roll the ball away from you as you push your body forward, moving your shoulders and hips forward at the same time. Muscles Used: You should feel this exercise mainly in the abdominals (Rectus Abdominis) and upper body (Pectoralis Major). Notes:

22 Your Stability Ball Exercise Guide 21 Abdominal Exercise Start Finish 5. Side Crunch Lie on top of the ball on one side with your feet against a wall, one foot in front of the other. Contract your abdominals and bring your upper shoulder down towards your hip. Muscles Used: You should feel this exercise in your abdominals along the sides (Obliques). 6. Ball Lift Lying on your back with the ball between your heels and your knees bent, lift the ball off the ground until your knees are over your hips at a 90 degree angle. Muscles Used: You should feel this exercise in the lower part of your abdominals (Rectus Abdominis). Notes:

23 Your Stability Ball Exercise Guide 22 Stability Ball Exercises that focus on: Flexibility/ Stretching 1. Forward and Back with Ball 2. Rock n Roll with Ball 3. Single Arm Reach 4. Sun Tanning on the Ball Important Information on Flexibility/Stretching with the Exercise Ball: Perform each movement in a slow, controlled manner. Perform each exercise 2 times. Hold each stretch for 20 seconds.

24 Your Stability Ball Exercise Guide 23 Flexibility/ Stretching Exercise 1. Forward and Back with Ball Start Finish Kneeling on the floor with your seat resting on your heels, keep your body upright and both hands on the ball. Roll the ball away from you and lean forward, keeping your knees planted on the floor. This exercise can be performed against a wall or seated at a table for greater comfort on the knees. Muscles Used: You should feel this stretch in the shoulders (Pectoralis Major). 2. Rock n Roll with Ball Kneeling on the floor with your seat resting on your heels, hold the sides of the ball. Tilt it to one side, rotating your shoulders and middle back toward the tilt. This exercise can be performed against a wall or seated at a table for greater comfort on the knees. Muscles Used: You should feel a stretch through the back (Thoracic Spine) and in the abdominals.

25 Your Stability Ball Exercise Guide 24 Flexibility / Stretch Exercise 3. Single Arm Reach Start Finish Kneeling on a soft surface with your seat resting on your heels, place one hand on top of the ball. Reach across your body, rolling the ball as you reach. The exercise can be done against the wall or seated at a chair for more comfort in the knees. Muscles Used: You should feel a stretch along the side of your body you are stretching with your arm (Latissimus Dorsi). 4. Sun Tanning on the Ball Lie back on top of the exercise ball with your knees bent and arch your back over the ball. Muscles Used: You should feel a stretch in your stomach (Rectus Abdominis) and the middle of your back (Thoracic Spine). Notes:

26 Your Stability Ball Exercise Guide 25 About Healing Through Movement Healing Through Movement has been helping people reach their health, fitness, rehabilitation and sport goals since How Healing Through Movement can help you: Active Rehabilitation This individualized program is designed to help you overcome injury by using flexibility, endurance, strength and cardiovascular exercises. Adaptive Fitness A personalized exercise program designed for youth and adults with special needs. The types of special needs may include cerebral palsy, multiple sclerosis, brain injury and/or developmental disability. Adventure Travel Presentations A full sensory experience including music, images, and storytelling on the experience and adventure of Hiking the 4300 Km Pacific Crest Trail, Cycling Cuba, and Cycling the Rockies from Mexico to Canada. Corrective Exercise An exercise program that is designed to address your muscle imbalances in the body in order to address areas of tightness and pain. Endurance Training An individualized training program created to help you complete your desired running, cycling, duathlon, triathlon or adventure race. Exercise Rehabilitation An exercise program that is designed to help you recover from your injury or medical condition in a safe and effective manner.

27 Your Stability Ball Exercise Guide 26 Exercise Rehabilitation Courses Education and training for registered Kinesiologist, exercise therapists, and personal trainers on the use of exercise as a safe and effective tool to recover from neck, back, shoulder, hip, ankle and knee injuries. Expedition Training Forming a complete plan including gear selection, route preparation, nutrition guidelines and a training program, to help accomplish your hiking, biking or kayaking dream. Personal Training An exercise program aimed to help you reach your weight loss, strength gain, and body shape improvement goals. Pool Therapy Using the pool environment to decrease stress on joints and to help your body recover from injury by improving range of motion, strength, endurance and balance. Where can Healing Through Movement meet me: In Person Healing Through Movement can meet you at your home, local community centre or fitness centre to help you meet your health, fitness, training, sport, travel or rehabilitation needs. Phone / On-line Training More clients are meeting with Healing Through Movement over the phone or through on how to reach your health, fitness, training, sport, travel or rehabilitation goals.

28 Your Stability Ball Exercise Guide 27 Founder of Healing Through Movement - is a Registered Kinesiologist and Personal Trainer with a passion for exercise therapy. Rick designs effective exercise programs that safely and rapidly help his clients recover from an injury, medical condition and/or musculoskeletal pain, and reach their health, rehabilitation and sport goals. Rick presents courses on exercise therapy and adventure travel across Canada and publishes a monthly HEALTH, FITNESS & TRAVEL newsletter for those who share his passion for health, fitness and travel. To reach Rick or to subscribe to his monthly newsletter, call (604) or visit th Avenue Surrey, BC V4N 0B8 Phone: (604) Fax: (604) info@healingthroughmovment.com Webpage: HealingThroughMovement.com

29 Your Stability Ball Exercise Guide 28 Other Books from Core Stability of the Back Core stability muscles play an important role in all activities of daily living. They enable us to perform the simplest of activities and help us maintain good posture. When ignored, core stability muscles become weak and the risk of lower back pain and instability increases. In the Core Stability of the Back book you will learn about the key muscles of the core, how to locate these muscles in the body, how to activate them and an effective program to create a strong and stable back. Also Available: - Book on CD - Audio Workout CD - Home DVD Your Stability Ball Exercise Guide You bought a stability ball, now what? This guide will take you through 23 exercises that target your legs, chest, back and abdominals. The guide includes two stability ball workouts you can follow based on your fitness level and a stretch routine you can do with the stability ball. Most Effective Gluteus Maximus Exercises A common area that people want to exercise is their gluteus. There are a number of common exercises people do but recent research has determined which gluteus exercises are the most effective. In this guide will help you learn about the most common gluteus exercises and which ones are the most effective in working your gluteus maximus, hamstrings and gluteus medius.

30 Your Stability Ball Exercise Guide 29 How to Save Money on Fitness Equipment The value of the Canadian dollar has been rising for the last two years, making it stand to reason that the cost of fitness equipment would go down in Canada. Fitness equipment has been shown to be as much as 50% more expensive in Canada compared to the USA. How to Save Money on Fitness Equipment explain why Canadian are paying more, teaches you 22 ways you can save on your next fitness equipment purchase and provide you with a comprehensive list of companies that sell fitness equipment. Core Stability of the Back - Client Handout - This is a book that Fitness & Rehabilitation Professionals can use as an education tool for their clients. The book contains 35 Core Stability of the Back client handouts which is a one page handout that has a brief description of what core stability is and on the back side of the page a core stability home program that clients can follow.