Day # 4...Relax Today With These 10 Stability Ball Stretches

  Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Lat - Prone Kneeling on SB With 2 Arms	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Chest – w/ SB, Kneeling	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Adductor - On SB	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Back Relaxation	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Lat - Side Lying On SB	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Lateral Flexion - Seated on SB	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Neck Extensor - Seated	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Neck Flexor - Seated	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Shoulder - Standing Against Wall	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Trunk Traction - Prone Over SB	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A

LAT - PRONE KNEELING ON SB WITH 2 ARMS

Reps : 5-10  Duration : as nec.

Preparation : Start in a 4-point kneeling position. Flex and externally rotate shoulder/arm so that the palm faces up on the ball. Movement : Brace the spine by drawing your lower abdomen inward. Maintaining the flexed arm position, tuck your pelvis under (posterior tilt). Allow your body to slowly drop downward while maintaining pelvis position. Once you feel slight tension, hold stretch position for 20-30 seconds. Switch sides and repeat directions using opposite arm. Pelvis should be "tucked under" throughout stretch (posterior pelvic tilt). External rotation of the arm must be maintained.

CHEST – W/ SB, KNEELING

Reps : 5-10  Duration : as nec.

Preparation : Start in a 4-point kneeling position. Place your left forearm on the ball with your palm down and shoulder parallel to the floor. Movement : Maintaining optimal posture, allow your body to SLOWLY drop downward.  HOLD AT FIRST RESISTANCE BARRIER FOR 20-30 SECONDS, THEN STATICALLY CONTRACT FOR 5-7 SECONDS, RELAX AND MOVE INTO NEWLY ACQUIRED ROM, REPEAT FOR 2-3 REPS.

ADDUCTOR - ON SB

Reps : 5-10  Duration : as nec.

Preparation : Seated on ball, assume a side lunge position. Keep stretch leg straight with your weight on bent leg. Movement : Draw your belly button inward (activating the deep abdominal stabilizing mechanism) and then perform a posterior pelvic tilt. Next, shift your weight toward the front foot until a slight resistance barrier (stretch) is felt on the straight leg. Hold for 20-30 seconds, repeat for 2-3 reps. Switch sides and repeat directions. Explore different hip positions to find specific "tight spots".

BACK RELAXATION

Reps : 5-10  Duration : as nec.

Preparation : Place a stability ball on a flat inflexible surface (note: this can also be done with a six-inch round, three-foot long foam roller). Lie supine on the ball with your knees bent and feet flat on the floor. Movement : Just relax! Start by lying and relaxing five to ten minutes a day.  Progress time as necessary. Be sure your not stressing any part of your body.  The goal is to allow gravity to stretch soft tissues, which helps restore optimum spinal mobility. A great tool for those who sit all day!

LAT - SIDE LYING ON SB

Reps : 5-10  Duration : as nec.

Preparation : Position client on SB as pictured in neutral spine. Movement : Laterally flex over the ball until stretch in felt. Hold for 20-30 seconds, repeat 2-3 reps.

LATERAL FLEXION - SEATED ON SB

Reps : 5-10  Duration : as nec.

Preparation : Sit comfortably, keeping your spine lengthened with feet flat on floor. Grasp the right side of a chair or ball. Movement : Maintaining proper spinal alignment, use your right hand to depress your shoulder. In a relaxed manner, lean your head toward your left shoulder. Hold for 20-30 seconds, repeat for 2-3 reps. You may need to “play” with different head positions to find the place of stretch. Stretching should never produce pain! Move slowly!

NECK EXTENSOR - SEATED

Reps : 5-10  Duration : as nec.

Preparation : Sit comfortably, keeping your spine lengthened with feet flat on floor. Grasp the side of a chair or ball. Movement : Maintaining proper spinal alignment, use slight pressure to depress your shoulders. Tuck your chin and roll your head forward until your chin meets your chest. Do not allow the head to deviate; the movement should be straight down. Hold for 20-30 seconds, repeat for 2-3 reps. . Always move through a pain-free range! Move slowly!

NECK FLEXOR - SEATED

Reps : 5-10  Duration : as nec.

Preparation : Sit comfortably, keeping your spine lengthened with feet flat on floor. Grasp the side of a chair or ball. Movement : Maintaining proper spinal alignment, use slight pressure to depress your shoulders. In a relaxed manner, roll your head backward. Do not allow the head to deviate; the movement should be straight back with no discomfort. Hold for 20-30 seconds, repeat for 2-3 reps. Always move through a pain-free range! Move slowly!

SHOULDER - STANDING AGAINST WALL

Reps : 5-10  Duration : as nec.

Preparation : Stand approx 1 meter away from the wall, facing the wall.  Position the ball arms length above your head against the wall. Movement : Roll the ball up the wall and lean towards the wall until a stretch is felt in the lats.  Hold for 20-30 seconds, repeat for 2-3 reps.

TRUNK TRACTION - PRONE OVER SB

Reps : 5-10  Duration : as nec.

Preparation : Drape body prone over ball  Movement : Center your weight on top of the ball until there is no tension on the lower back.    Hold for 20-30 seconds, repeat for 2-3 reps.