Therapy Ball Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening, and Rehabilitative Techniques

by Karl Knopf

Overview

ROLL AWAY ACHES&PAINS

Therapy balls may be small, but when used properly—they are powerful. With 70 highly effective, self-massage movements, this book shows you how to maximize the healing potential of therapy balls to:

•Release tension
•Alleviate pain
•Rehabilitate injuries
•Improve core strength
•Increase flexibility

Therapy Ball Workbook’s clearly explained exercises are paired with step-by-step photos that will help you reduce pain, enhance range of motion, and induce relaxation. It also details the best methods to release painful trigger points and break up soft-tissue adhesions that contribute to chronic pain.

Product Details

ISBN-13:	9781612433455
Publisher:	Ulysses Press
Publication date:	06/10/2014
Sold by:	SIMON & SCHUSTER
Format:	eBook
Pages:	144
File size:	5 MB

About the Author

Dr. Karl Knopf has been involved in the health and fitness of older adults and the disabled for more than forty years. During this time he has worked in almost every aspect of the industry, from personal training and therapy to consultation.

While at Foothill College, Karl was the coordinator of the Adaptive Fitness Technician Program and Lifelong Learning Institute. He taught disabled students and undergraduates about corrective exercise. In addition to teaching, Karl developed the “Fitness Educators of Older Adults Association” to guide trainers of older adults. Currently Karl is a director at the International Sports Science Association and is on the advisory board of PBS’s Sit and Be Fit show.

In his spare time he has spoken at conferences, authored many articles, and written numerous books on topics ranging from water workouts to fitness therapy. He was a frequent guest on both radio and print media on issues pertaining to senior fitness and the disabled.

Table of Contents

Part 1 Overview 1

Introduction 2

What's a Therapy Ball? 3

Why Use Therapy Balls? 4

Therapy Balls and Self-Massage 5

Self-Assessment of Flexibility 8

Before You Begin 10

Part 2 Programs 11

How to Use This Book 12

Start-Up Routine 14

Core Stability Workout 15

Back Strengthening Workout 16

Total Torso Tune-Up 17

Total-Body Workout 18

Stretch & Relax 19

Muscle Release for Active Folks 20

Part 3 Exercises 21

Core Strengthening

Leg Extension 22

Leg Circle 23

Heel Slide 24

Pelvic Lift 25

Arm Swing 26

Arm/Leg Combination 27

Curl-Up 28

Supine Stability Orientation 29

Back-On-Ball Crunch 30

Back-On-Ball Twisting Crunch 31

Supine Marching 32

Supine Stability-Arms 33

Supine Stability-Legs 34

Back-On-Ball Leg Lift 35

Alternating Curl-Up 36

I, Y & T 37

Back Extension 38

Double-Arm Lift 39

Double-Leg Lift 40

Prone Arm & Leg Lift 41

Superman 42

Plank 43

Push-Up 44

Ball Switch Push-Up 45

Plank to Pike 46

Plank to Side Salutation 47

Reverse Trunk Curl 48

Arm Pointer 49

Bird Dog 50

Ball Sit Orientation 51

Seated Hip Movement 52

Ball Sit with Foot Lift 54

Ball Sit with Leg Extension 55

Ball Sit with Leg Extension & Arm Raise 56

Pelvic Lift 57

Pelvic Lift with Arm Lift 58

Pelvic Lift with Leg Extension 59

Pelvic Lift with Arm Lift & Leg Extension 60

Conditioning

Inner Thigh Toner 61

Inner Thigh Rotation 62

Hamstring Curl 63

Isometric Hamstring Curl 64

Internal & External Shoulder Rotation 65

Wall Squat 66

Stretches & Pressure Release

Total-Core Stretch 67

Spine/Neck Lengthener 68

Chest Stretch 69

Ab Stretch 70

Hip Flexor Stretch 71

Inner Thigh Stretch 72

Hamstring/Hip Release 73

Foot Massage 74

Ankle Massage 75

Hamstring Massage 76

Quadriceps Massage 77

Inner Thigh Massage 78

Knee Release 79

Calf Massage 80

IT Band Massage 81

Piriformis Release 82

Glute Massage 83

Upper Back & Shoulder Massage 84

Lower Back Release 85

Lat Release 86

Deltoid Massage 87

Neck Release 88

Chest Massage 89

Hand Massage 90

Forearm Massage 91

Biceps Massage 92

Combo Massage 93

Index 94

Acknowledgments 96

About the Author 96

Editorial Reviews

Core Strength for 50+|Karl|Knopf|9781612431017 |14.95|Ulysses Press|8/21/12|5397|

From the Publisher