Petrozzi Health and Wellness Centre

Guidelines for Safe and Effective Swiss Ball Practice

supplementing your chiropractic care

Exercise Manual
First Edition

Complete with detailed notes and photos of exercises designed to improve core stability and strengthen back and abdominal muscles.

Introductory Course

Developed by John Petrozzi

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

Contents
Preface Informed Consent Introductory Ball Exercises Abdominal and Back Exercises Leg Exercises 3 4 6 7 10

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

Preface
This Swiss Ball exercise manual has been developed to supplement your chiropractic care with a series of low-impact, total body strengthening exercises. This manual presents all the essential exercises that provide a useful reference tool. All exercises are easy to learn. Each exercise has been specifically designed to target those muscles which are important in maintaining good posture and core stability. By performing these exercises regularly, the whole body will become stronger as will the important core and spinal muscles. Additionally there will be improvements in posture and muscle tone.

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

Informed Consent
1. Purpose and Explanation of Swiss Ball Manual You will be performing exercises utilizing a Swiss Ball to strengthen muscles in the trunk region (abdominal and lower back). Weakness and muscle wasting in these areas is a common source of recurring spinal complaints and chronic pain. As these muscles can be difficult to target, incorrect exercise techniques are often adopted sometimes leading to further injuries. In this program you will be gradually taught proper exercise technique at a relatively low level and will advanced yourself depending on your fitness level. In addition to these exercises with Swiss balls, it is advised that you warm up prior to commencing including stretching and a gentle walk. Please not it is your responsibility to stop the exercise session immediately when you feel symptoms of undue breathlessness, fatigue, dizziness, chest pain, headache or any other symptom during your workout. The producer of this manual takes no responsibility for any events of misfortune occurring during a Swiss ball work out. Please take all precautions necessary to make your work out a safe one. 2. Attendant Risks and Discomforts There exists the possibility of certain changes occurring during the exercise sessions. These include abnormal blood pressure, fainting, irregular, fast or slow heart rhythm. Following each session you may feel soreness and stiffness in the muscles that have been exercised. This discomfort is a normal part of training and is usually only minor lasting about 24 to 72 hours. With regular training, you should see a reduction in the level of discomfort experienced after each session. 3. Responsibilities of the Participant Information you possess about your health status or previous experiences of heartrelated symptoms (such as shortness of breath with low-level activity, pain, pressure, tightness, heaviness in the chest) with physical effort and previous musculoskeletal injuries may affect the safety of the exercise session. Please check with your health care professional prior to commencing if you are unsure. Your prompt reporting of these and any other unusual feelings with effort during the exercise sessions itself is of great importance. 4. Benefits to be Expected Upon completion of this training program you will have an understanding of the correct exercise techniques for the trunk muscles and the importance of these muscles in maintaining postural stability, minimizing spinal complaints and other injuries. With regular participation in such exercise sessions you may see an increase in muscular strength and endurance, improved muscle tone, reduced back pain and an overall improved quality of life.

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

Informed Consent (continued)

5. Inquiries Any questions about the procedures or techniques used during the exercise sessions are encouraged. If you have any concerns or questions, please ask us for further explanations. Petrozzi Health 02-9518-0096 6. Freedom of Consent By performing the exercises detailed in this manual I hereby consent to voluntarily engage in these Swiss Ball exercises. My permission to participate in these exercise sessions is given voluntarily. I have read this form, and I understand the exercise procedures that I will perform and the attendant risks and discomforts. Knowing these risks and discomforts, and having had an opportunity to ask questions that have been answered to my satisfaction, I consent to participate in these exercises. For further questions please contact Petrozzi Health 02-9518-0096.

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

Introductory Ball Exercises

1. Perfect Posture Awareness Align ear hole with tip of the shoulder and centre of hip. Flatten tummy, squeeze pelvic floor and make your body tall and long. NB: This is the exact posture to mimic in every exercise demonstrated.

2. Tilts

Tilt groin forward

Push tail bone back

3. Sways

Push hips to right side

Push hips to left side

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

Abdominal and Back Exercises

4. Sit-up Initiate the contraction at the front of the neck (like a breaking wave). Concentrate effort at belly button. Controlled movement (slowly up and slowly down)

5. Short Obliques

Use side abdominal area (obliques)

6. Back Arch Bend forward then tighten buttocks and abdomen, next use lower back muscles to bend the body backwards

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

Abdominal & Back Exercises (continued)

7. Long Obliques Use side body muscles with arms out straight and lift body sideways

8. Cat Make abdomen tuck in and push spine backwards

9. Bolt Use legs, buttocks and abdominal strength to straighten the body

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

Abdominal & Back Exercises (continued)

10. One-legged Bolt Use leg, buttock and abdominal strength to straighten body

11. Kangaroo Kick Set up first with heels on ball and abdomen firm. Hold this position and straighten legs.

12. Twister Hold firm abdomen and roll legs from side to side

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

Leg and Arm Exercises

13. Bucking Bronco Hold position, firm shoulders, leg and abdomen. Bend both knees while holding body still.

14. One-legged Bucking Bronco Hold position supporting with firm shoulders, leg and abdomen. Bend knee while holding body still.

15. Road Block Firm abdomen, buttocks and legs. Keeping legs straight, lift both legs up.

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

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Leg & Arm Exercises (continued)

16. Ceiling Lifter Bend knee to starting position Push heel upwards using strong leg, buttock and back and abdominal muscles.

17. Cross-eyed Superman

Balance on ball, lift opposite arm and leg (keep arm and leg straight). Maintain strong back and abdomen

18. Military Press Maintain straight spine, hold abdomen firm. Lift and lower body using strong chest and arm muscles

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

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Author:
John Petrozzi, BSc. M.Chiro, ICSSD Private practice, principle Chiropractor at Petrozzi Health and Wellness Centre 183 Norton Street NSW 2040 Australia Participated in 2000 Olympic chiropractic support team Team Chiropractor for 1st Division English soccer team (Grimsby Town F.C.) General interests and participant in sports chiropractic endeavors NSW representative for CAA Sports Council 2001 to present (2004)

Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

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