Restorative Balls for Strength Balance Flexibility

8/13/2019 Restorative Balls for Strength Balance Flexibility

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Restorative Balls: Strength, Balance &Flexibility

Sarah Merkel

CCAA Project Coordinator & Trainer


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Balance- Fundamental part of functional mobility- Always balancing (except sleeping)- Independent movement without fear of falling- Lower extremity strength essential

- Core stability- Balance exercises performed daily

Balls, Bands & Balance


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Stability and Balance

Stability postural control Maintained by adjusting the body position to accommodate for

movement

Base of Support (BOS) area surrounding the body partscontacting the supporting surfaceCentre of Mass an imaginary point around which an objects

mass is equally distributedBalance ability to maintain the centre of mass over the base

of support A person becomes unbalanced when their centre of mass moves

outside the base of support



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Factors Affecting Balance1. Size of BOS

2. Movement of centre of mass outside of BOS

3. Altered sensory input4. Changes to the nervous system

5. Certain diseases (i.e. Parkinsons)

6. Reduced muscle strength (especially musclesof the lower body)



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Flexibility- Range of motion around a joint- Required for independent living

- put on a sweater, reach top shelf

- Flexible spine indicates good posture- reduces risk of spinal fracture

- Static stretching and/or range of motionactivities



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Flexibility- Stiff muscles and joints in seniors is

common

- Decreased synovial fluid in joints due tonormal aging process- Exercise promotes lubrication and keeps

joints supple- Perform daily



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Muscular Strength & Endurance

- Strength - Amount of force a muscle canproduce in one maximal contraction

- ADLs: Lift heavy pot, get up from bathtub, liftgrandchild- Endurance number of times muscle can

repeatedly contract- Required for housework, standing for long periods

etc



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Muscular Strength- Atrophy critical problem for older adults- 10% loss of mass up to age 50

- After 60-65, accelerated loss- By age 70-80 there is 25-50% loss of

muscle mass

- men and 2/3 women aged 74, unable tolift 10 lbs

- Perform 2-4 times per weekBalls, Bands & Balance


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Keys to Effective Training ..contd


Range of Motion total range of angle which a joint or seriesof joints is able to moveControl control the movement by going slowly and payingattention to what you are doing; keep in mind each exercise

has a specific functionConcentration focus on the muscle that you want to workand you will see that you work harder just by concentrating onthat focus pointBreathe Generally, Inhalation = opening/extending;Exhalation = closing or contracting- For beginning use a breathing technique thats mostcomfortable for you


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BALANCE EXERCISES



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Balance Training

- Important contributor to falls prevention- Majority of falls occur in walking, turning,

climbing stairs or changing positions- Effective interventions include practicingthese activities

- Strengthen muscles around the hips, kneesand ankles



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Unipedal Stance Stand with feet shoulder width apart, withball in hands in front of body.

Shift weight onto right leg, and slowly liftleft foot to mid-calf level; hold. To challenge balance further, slowly vary

position of arms by bringing balls forward,back, to sides, and above head, etc.



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Tandem Walking Feet together, ball in one hand, arms

stretched out to either side Walk forward, heel to toe, 10 steps Turn around, and return to start position. To challenge balance, raise arms laterally

above head and pass ball from one hand toother.

Advanced option: If you are comfortable andsteady; moving forward, try walking backwardrather than turning around .



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Functional Reaching

Stand with feet shoulder width apart or wider Begin with ball in right hand, reach ball

forward keeping feet planted Repeat reaching to either side without moving

feet, and then with other arm To further challenge : reach as far as possible

while holding ball in both hands and narrowyour base of support



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Hip Circles Stand with feet shoulder width apart, hold ball

in front with both hands Move hips around in circles, making circles

larger as you progress. Pass ball around waist as you circle hips After 10-20 circles switch direction and repeat Advanced Option: do same exercise with feet

closer together giving you a more narrow baseof support



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Sit tall at edge of chair, knees slightly apart,shoulders back and down.

Place both hands on ball. Take a deepbreath.

Exhale fully leaning forward at hips whilereaching over the ball

Inhale as you roll back to sitting tall Repeat 8-12 times.


Over the Moon:Basic Stretch, Rock Forward & Sit up


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Heavy Hands Sitting or Standing Sit/Stand tall with shoulders back and

down Hold light hand weights in each hand,

bend both elbows 90 degrees. Begin to swing your arms at a slow and

steady pace. Repeat 8-12 times.

Sitting Standing Walking* Try to increase length of strides as you walk


Progression:


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Kayaking Sit tall with feet flat on floor Both hands on pole, shoulder width,

palms down & lift pole to shoulder height

Dip pole low on left side and pull back Return to center, Repeat on right side.

Return to centre Link strokes to develop rhythm.

Repeat 8-12 times.



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Chair Stands Sit tall in chair, engage abs and back. Breathe in and lean forward from the

hips (not waist) Stand up as you breathe out Slowly sit down on the chair while

keeping back, head and neck aligned

Repeat 8-12 times



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Step and Stop Stand tall, use a chair/wall as support if needed Mark a line 12-18in ahead with tape, chalk etc. Tap right foot on line. Bring it back and repeat 8-

12 times. Tap left foot on line. Bring it back and repeat 8-

12 times. Alternate right and left taps. Repeat alternate

sequence 8-12 times.



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Tai Chi Prayer Wheel Stand tall, feet shoulder-width apart, one foot

forward and one back Shift weight from rear foot to forward foot, keeping

hips and shoulders square and feet on ground With ball between palms, move hands in big

wheel motion (extend arms in front at hip level,back towards body at shoulder height, then backdown to hips)

Do 8-12 wheels then switch feet placement &repeat



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Standing Weight Shifts Stand tall; feet hip-width apart Shift weight to right foot, back to center then to

left foot, back to center

Repeat alternating sequence 8-12 times. Progress by widening stance & add kneebends to leg receiving body weight

Progress further by lifting leg that is notsupporting weight

Use chair for stability if needed



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Opposing Circles Divide participants to two

groups. Form an outer circle &inner circle.

One circle walks counterclockwisewhile the other walks clockwise.

Slow down, then change directions Switch inner participants to outer circle and outer

circle participants to inner circle. Repeat coordinated walking



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KEEPING YOU ON YOUR TOES(Plantar Flexion)

Stand tall. Place hands on chair forsupport

Keeping heels on floor, shift weight totoes

Lift heels (standing on tip toe) & findbalance over balls of feet

Hold 3 seconds & lower heels backdown

Repeat 8-12 times.



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Rock Forward, Leg Lift

Stand tall with right footslightly in front and toedorsi-flexed up (chairfor support)

Rock forward and liftrear knee up and in front

Hold. Bring rear leg back down, shifting weight back &lifting front toe off the ground

Repeat 8-12 times, then switch legs..



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Heel-Touch and Roll-Up


Stand tall feet shoulder-width, oneforward & one back

Rock weight onto back leg, whilelifting front knee; Balance on back

leg With lifted-leg, touch heel down

first,& roll forward onto toes, comingup to balance on toes

Shift weight back, and repeat 8-12x Switch legs and repeat.


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Pendulum Legs Stand tall behind chair. Place

one hand on chair for support. Shift weight to right leg & lift left

leg slightly in front Swing left leg from side to sideby abducting and adducting thehip of the left leg

Repeat 8-12 times Switch legs and repeat.



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Come up with 2additional exercises

you could do topromote Balance



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BALL EXERCISES



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Training with Small exercise

Balls- Incorporate small balls into functional mobility

programs- Learn stabilizing techniques to improve strength,

balance and flexibility of older adults- Balls can be used to encourage fluidity and rhythm

and to help modify exercises and postures thatmay be too easy/hard for older adult participants



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Benefits of Using Balls

Improves core stabilization Improves balance, posture, body awareness and

coordination

Can progressively increase or decrease theintensity of each exercise by making slightadjustments in body position

Provide dynamic resistance Help to reduce stress on joints Can enhance the fun of exercise



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RANGE OF MOTION B ACK S TRETCH

Sit tall with thighs together Place the ball in lap; With both hands roll

the ball toward your knees and back againfor range of motion

To add an upper back stretch, pause at theend of the roll when the ball is closest to

your knees. Hold for 15-20 seconds.



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UPPER B ODY C OORDINATION AND

RANGE OF MOTION Hold ball in hand atshoulder

Stretch one arm out awayfrom your body, then backto your shoulder

Repeat reaching over headwith ball

Repeat with other arm



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UPPER B ODY R ANGE OF MOTION &

COORDINATION Seated at a table, hold one small

ball in each hand and touch it to

the same shoulder. Extend your elbow so that the

back of your hand touches table,

then back up to your shoulder. Repeat with the opposite hand.



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RANGE

OF

MOTION

SHOULDER

Hold the ball in your hand withyour arm extended straight out

in front of you Raise your arms above yourhead keeping elbows straight

Repeat 8-12x then switch arms



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RANGE OF MOTION H IPS

Seated in chair, place one foot on ball With opposite foot, step to the side

then return to start position Repeat with the other foot. For added challenge place ball under

moving leg and roll ball under the foot

while abducting hip



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S EATED R EACH ABOVE

& S IDEWAYS Seated with a wall in front of

you, place the ball against

the wall at eye level. With both hands roll the ball

up the wall and back down

Repeat reaching motion tothe left and right sides.



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UPPER B ODY R ANGE OF MOTION

Seated at a table, roll the ball to the left usingboth hands, back to the centre, then to the right.

Repeat motion rolling the ball under the palms,forward and backward



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UPPER B ODY R ANGE OF MOTION

While seated in a chair, reach the ball tothe floor beside your chair while

maintaining core integrity Repeat using the other arm



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Range of Motion & Coordination

Hold one ball in each hand. With your left arm, touch the

ball to the top of your headwhile reaching across yourbody with your right arm.

Repeat the same using the

opposite arms .. Simon Says?!



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RANGE OF MOTION NECK

Hold ball in left hand with arms extended to sides atshoulder height

Slowly rotate your head to the left, looking over your leftshoulder, hold for 6-8sec

Bring ball and head to centre, switch hands and repeat tothe right

Strength is added by keeping arms up at shoulder level*



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ROTATION OF W RISTS Hold the ball at chest level

with both hands.

Rotate ball in your hands sothat it rotates away from you

Repeat rotating the balltoward you.



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BALL EXERCISES UPPER

BODY STRENGTH



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MODIFIED S EATED P USH -UPS

Seated tall, in front of a wall,place ball against wall just beloweye level; both hands on ball

Lean forward at the hips, flexingthe elbows, then exhale,pressing hands through the balland extending the arms until youreturn to start position



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CHEST

PRESS

Hold the ball between your palms at

chest level with your elbows pointingoutwards.

Press palms together through the ball,while contracting the pectoral muscles

Repeat 8-12x



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BICEP

STRENGTHENING

Place the ball on your shoulder. With the same hand, use your palm and

press down on the ball, then release. Repeat using the opposite side.



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DELTOID AND P ECTORAL S TRENGTH

With arm extended straight, place ballunderneath the arm

Adduct the arm while squeezing through theball to create resistance, then release

Repeat 8-12x then switch arms



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FOREARM G RIP S TRENGTH -

P RONATION AND S UPINATION Hold ball in one hand with palm

facing up

Squeeze ball while rotating arm sothat palm faces down; then release Squeeze ball again and rotate back

to palm-up position

Repeat sequence 8-12 times, thenswitch arms



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FOREARM G RIP S TRENGTH - F LEXION AND E XTENSION OF THE W RISTS

Hold ball in hand with arm straightout and palm facing up

Keep elbow straight and squeezeball while flexing wrist up Release squeeze as you extend

your wrist back to start position

Do 8-12 reps, then repeat withother hand



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F INGER S TRENGTH Hold ball in hand(s) and

squeeze the ball with yourfingers

Imagine you are touchingeach finger to your thumbthrough ball

Repeat several times



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ISOMETRIC ABDOMINAL S TRENGTH Sitting tall, place ball on one

knee & both hands on top ofone another on ball

Press hands down through theball by contracting theabdominal muscles

Do 8-12 reps, then repeat withball on other knee


*no te* The movement is coming entirely from the core Keep arms stable!


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S ITTING P OSTURE WITH

B ICEPS S TRENGTHENING While sitting in a chair place ball

behind back for lumbar support

Hold a weight in your hand andflex the elbow bringing weight tothe shoulder

Do 8-12 reps, then repeat withthe other arm



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STRENGTHENING

- BICEPS

While seated tall in a chair, hold the ball

between both hands, & rest hands on thighs

Keeping elbows tucked in at the waist,squeeze hands together through the ballwhile raising the ball up to your chest

Release squeeze and return ball to startposition

Repeat 8-12 times



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S TRENGTHENING TRICEPS Sit tall in a chair & hold ball with

both hands, arms straight aboveyour head

Flex elbows, bringing the ball backbehind your head

Squeeze palms together throughthe ball as you extend elbows back

to starting position Repeat 8-12x



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S ITTING LEG P OSTURE & S TRENGTHENING

Sit tall in chair. Place ball between your ankles and palms on

insides of either knee Squeeze legs together at ankles and knees

as you press outward with the hands creatingresistance on the adductor muscles

Hold for 8-12 sec then release; repeat 2-3x



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S QUATS Stand behind a chair

with ball betweenyour thighs & feet hip

width apart Bend knees and squat down as far as

you can but keep your knees behindyour toes

Repeat 8-12 times



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CALF S TRENGTHENING HEEL R AISES

Hold onto the back of a chair with a ballbetween your legs Lift yourself up onto your toes, hold, and

return heels back to the floor

Repeat 8-12 times


Seated Alternative:Place ball between knees & hands on top of kneesLift heels off the ground as you press down throughthe knees to increase resistance; hold, then return tostart


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INNER THIGH STRENGTHENING Sit tall in a chair. Place ball between your knees (and one

behind your back if possible) Squeeze your knees together, pressing

through the ball; hold, then release. Repeat 8-12 times



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BUTTOCKS AND HAMSTRING

S TRENGTH Sit tall in a chair Place the ball underneath the

arch of your foot. Press straight down through theball with your foot, hold, thenrelease

Repeat 8-12 times then switch tothe other foot



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P ROPELLING W ITH LEGS Place one ball under each foot (or doone at a time) Extend one leg out, by rolling foot over

the ball, and hold for 8 seconds before

returning to start position Repeat extension with the opposite leg With 2 balls, develop a rhythm by

alternating leg flexion & extensionsas if you were foot propelling awheelchair



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Come up with 2additional Exercises that

you can do with theBalls .


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Questions?


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Documents

Restorative Balls for Strength Balance Flexibility