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    Therapy Ball Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening, and Rehabilitative Techniques
    Therapy Ball Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening, and Rehabilitative Techniques
    Therapy Ball Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening, and Rehabilitative Techniques
    Ebook215 pages1 hour

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

    By Karl Knopf

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    About this ebook

    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.
    LanguageEnglish
    PublisherUlysses Press
    Release dateJun 10, 2014
    ISBN9781612433455
    Therapy Ball Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening, and Rehabilitative Techniques
    Author

    Karl Knopf

    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.

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      Book preview

      Therapy Ball Workbook - Karl Knopf

      PART 1

      overview

      introduction

      Pain is the great equalizer, whether we’re rich or poor, fit or unfit, young or old. Acute pain can cripple you while chronic pain can devastate you. Pain is the main complaint for 40 percent of visits to the family physician. Only 50 percent of those visits have satisfactory outcomes, leaving patients wondering what the cause id and what they can do.

      Sometimes poor posture and improper body mechanics, along with overtraining specific muscles, lead to increased muscle tension and harmful body alignment. Other times trauma to an area can intensify muscle tension, which can contribute to muscle spasms. If these dysfunctions aren’t addressed properly, they can lead to reduced mobility and chronic physical problems. Frequently there’s no cure for the pain, only ways to manage it. The key is to find a method that provides the most benefit for the least amount of risk. The therapy ball is considered one of those options.

      Each of us has our own unique threshold for pain. Although there’s no universal cure-all that can rid us of these physical annoyances for good, there are many options, such as medication and massage, that can ease our discomfort. There are even methods we can apply ourselves. You’ve probably used a foam roller to loosen tight hamstrings, release your back, and improve your balance. Did you know that the balls you play with, anything from golf balls to basketballs, can provide the same benefits, in addition to keeping your heart healthy?

      With therapy balls, you can roll your way to better health! Therapy Ball Workbook explains how you can use practically any ball—large or small, soft or hard—as a therapy ball. It also presents exercises for physical rehab, core strengthening, posture correction, general conditioning, self-massage and stress relief—all ways to maintain a flexible, strong body and prevent future injury.

      what’s a therapy ball?

      There are a few balls on the market earmarked for massage therapy and a number that actually call themselves fitness and therapy balls. However, as far as Therapy Ball Workbook is concerned, no single type of ball is the perfect therapy ball. In fact, most balls used for general fitness and recreation can be repurposed for therapy, be it massage, rehab or conditioning. The size, shape and density of the ball you select should be determined by the goal of your session and, if applicable, the area of your body you aim to address.

      In general, small balls (between 1 to 6 inches) with some give, such as tennis balls and softballs, are good candidates for self-massage and muscle release. If your muscles require a firmer touch, try denser balls such as those used in golf and lacrosse. Smaller balls have the benefit of getting into areas that other tools (pressure point wand, foam rollers) have a hard time reaching.

      Balls with some give can also be used for core strengthening and conditioning—the squishier the ball, the more unstable it usually is. The stability ball (also known as the Swiss or Pilates ball) is a popular core-strengthening tool and perhaps the best known of the therapy balls. It comes in several sizes and can be inflated to your desired firmness. You might also see mini versions of the stability ball (often called fitness, therapy and yoga balls) used in Pilates and core-training classes. These balls typically run 4 to 10 inches and are often kept underinflated.

      Some specialized balls have knobs and nubs to stimulate circulation, which work well for the hands and feet. Others have bumpy surfaces to promote sensory stimulation, while those with a hard, smooth surface are designed to be held in your hands to provide better trigger-point tension relief. These specialty balls may be found at sporting-goods, yoga, Pilates and physical therapy stores.

      The nice thing about using balls for therapy is that you probably have at least one lying around the house. If not, they’re reasonably priced or even free (say, around your local tennis court or golf course) and a good, all-purpose health tool.

      why use therapy balls?

      Too often in the world of fitness, people focus on developing stronger muscles or improving performance in a sport but neglect the subtler aspects of fitness such as stretching and flexibility. Most exercise programs and sports place emphasis on one particular muscle group, thus causing muscle imbalances that create more inflexibility.

      The key to staying healthy and functional is

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