Swiss Balls & Rollers

Uses of Swiss Balls Provide challenge –Must have a stable posture before using unstable posture Stimulate interest Motivate pt to perform more diligently Improve: –Flexibility –Strength –Muscle endurance –Balance –Coordination –Jt & body position awareness

How do the improvements occur? Unstable surface-instability challenges balance More than one system must participate simultaneously to maintain balance Using wts during exercise on swiss ball makes exercise more stressful Swiss ball provides relaxing gravity assisted method of stretching

How can you increase the challenge? Addition of tubing, weights, pulleys Decrease base of support Increasing the lever arm length Increase the distance traveled Speed of movement

Swiss Ball Factors Withstand 660 to 1,000 lb. Select ball according to size, size based on height (table 14.1) Hips and knees at 90° Floor surface should be firm not slippery Wear proper clothing and shoes

Safety Factors Clothing free of belt buckles or other objects that could puncture ball Rubber-soled shoes for traction, free of pebbles Clothing should be comfortable to allow freedom of mvt Pts should not combine bouncing on ball w/ bending, twisting or rotating the spine Exercises performed with control Long hair should be restrained

Contraindications Fear of the Swiss ball or fear of falling from the ball Increased pain Dizziness Any disease or injury that contra- indicates the use of specific exercises

Swiss Ball Exercises Maintaining pelvic neutral posture Can use for: –Trunk exercises –Lower-extremity exercises –Upper-extremity exercises

Foam Rollers Made of Ethafoam Variety of lengths, circumferences and densities Can support up to 350 lb.

Uses Improve body awareness and joint position sense Enhance balance and proprioception Aid in muscle reeducation Promote flexibility Promote strength

Foam Roller Uses Contusions Acne or other skin disturbances Vertigo Hypermobility Acute fractures Nausea Light-headedness Pallor Shortness of breath FWB restrictions Osteoporosis Fibromyalgia & Rheumatoid arthritis that are in a flare-up condition Anticoagulant medication Tumors Precautions and contraindications

Foam Roller Uses Self Myofascial Release –Any and all musculature can be released using the foam roller Apply body weight to foam roller, move up and down muscle and hold for 30 sec. Pain/pressure will recede over adhesion/tight spot

Flexibility Exercises Pelvic flexibility- lateral glide Pelvic circles Trunk rotation in sitting Trunk rotation in supine Stretch in kneeling Lateral stretch Supine thoracic stretch Hip rotation

Strengthening Bridging Prone back extension Prone leg lift Prone Swimming Supine ball lift Side sit ups Prone walk out Side leg lift Side lying ball lift Add DB –I,Y,T,W –Prone tricep extension –Push ups

Group Activity You have decided to utilize the swiss ball for weak scapular muscle rehabilitation. List 3 low level exercises and how could you make these exercises more difficult?

Group Activity You have an athlete that will be at home for the Christmas break. She needs to continue her back rehabilitation and has a swiss ball at home. Identify 10 exercises you would give to her and justify your exercises.

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