Dedicated to: Deborah Schwarcz Friedmann, sister of Audrey Chernofsky

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2 The OsteoBall Workout for Breast Cancer Survivors is a unique, new concept in exercise designed by a leading medical authority, Dr. Robert L. Swezey, M.D., FACP, MACR, FAAMPR, internationally recognized author and lecturer on back pain, arthritis, osteoporosis and other musculoskeletal disorders; Annette M. Swezey, MSPH, Health Educator, noted author and lecturer; co-developed by Audrey Chernofsky, PT, OsteoBall and Wellness Community exercise instructor. Special Appreciation to Karen Hunt, Wendy Hirsch and Kim Brown for assistance on making this OsteoBall Workout for Breast Cancer Survivors. Dedicated to: Deborah Schwarcz Friedmann, sister of Audrey Chernofsky Disclaimer The advice and methods contained herein may not be suitable for each individual. It is always a good idea to check with your physician before starting any new exercise program. The information and program in this Manual cannot take the place of personalized medical treatment. Any new and/or persistent ache or pain should be checked by your health professional.

3 The OsteoBall Workout for Breast Cancer Survivors SEATED EXERCISE SERIES

4 INTRODUCTION The good news is that breast cancer survivors do return to the lifestyle they had before having cancer. The goals of these easy to learn, portable OsteoBall Workouts for Breast Cancer Survivors are to help you increase and regain your strength and flexibility. The Workouts give you the choice of doing exercises while seated, lying on a mat or standing. Based on recent studies, exercise is beneficial for all breast cancer survivors--those who are undergoing treatments and those who have completed treatments. The American Cancer Society recommends that all women with any surgery for breast cancer do stretching and strengthening exercises as soon as possible following treatment. (Of course, check with your physicians as you would before starting any exercise program.) With the OsteoBall there is no waiting for the right time to begin-- these gentle, low impact exercises get you started right away with step by step instructions. SEATED OSTEOBALL EXERCISES The OsteoBall Seated Workout series includes warm ups, stretching, and strength resistance (isometric) training designed to help you: Increase strength Build muscle Maintain bone mass Improve balance Improve range of motion Improve flexibility Reduce fat Increase stamina When your muscles are gradually stretched through a full range of motion with the OsteoBall, you gain flexibility. The softness of the OsteoBall and its handles encourages you to stretch comfortably as you are able to move with ease and feel better. This workout s progressive strengthening promotes increases in strength. The more pressure you apply to the OsteoBall, the stronger you become-- this helps build new muscle and bone. Combine your aerobic exercise routine with your Seated OsteoBall Workout for complete fitness. NOW TURN THE PAGE and GET STARTED

5 --- WHAT S AHEAD--- BREATHING POSTURE CHECK 1. Chin-In 2. Pelvic Pinch WARM-UPS 1. Shoulder Pinches 2. Shoulder Shrug 3. Side to Side 4. Overhead 5. Marching STRETCHES SEATED UPPER EXTREMITIES 1. Ball Roll Out (Front) 2. Ball Roll Out (Side) 3. Chest (Pect) 4. Child s Pose (Back) 5. Child s Pose (Side) 6. Lats (Side) 7. No 8. Yes 9. Maybe SEATED LOWER EXTREMITIES 1. Hamstring 2. Figure 4 3. Ankle Joint (con t)

6 --- WHAT S AHEAD--- (CON T) STRENGTHENERS SEATED UPPER EXTREMITIES 1. Posture Toner 2. Arm Puller 3. Lateral Shoulder Press 4. Lateral Shoulder Deltoid Press 5. Shoulder Push Back 6. Internal Rotation 7. External Rotation 8. Pect Squeeze 9. Biceps Curl 10. Triceps Curl 11. Shoulder Punch 12. Upper Back SEATED LOWER EXTREMITIES 1. Abdominal Toner 2. Outer Thigh Toner 3. Inner Thigh Toner 4. Quadriceps 5. Hamstring 6. Ankle

7 TO START, pick a few exercises from each section (warm-ups, stretches--upper extremities and lower extremities; strengthening exercises-- upper extremities and lower extremities) that work easily for you. PROGRESS with the more challenging exercises as you build your flexibility and strength.

8 BREATHING IMPORTANT! During each strengthening exercise, say OUT LOUD, Push-1, Push-2, Push-3, Push-4, Push-5. WHY? This is to ensure that you exhale (breathe out) properly as you gradually increase the pushing or pulling effort required. (Breathing out helps prevent unnecessary stress on your heart.) With each PUSH or PULL, try to increase the intensity of the push or pull a little more each time. (Avoid pumping action.) After completion of each exercise, relax and count, 1001 to 1005, slowly breathing in and out. Rest as needed before you repeat the exercise or move on to the next exercise. On some exercises you may say, Push, to properly exhale while you are actually pulling on the straps of the OsteoBall. 1

9 POSTURE CHECK (Starting Positions) To ensure that the OsteoBall exercises are done in correct alignment there are two basic postural exercises. These key stabilization movements help prevent strain on the neck and back and are the basis of all OsteoBall exercises. CHIN-IN 1. Keeping your eyes level, glide your chin back until you feel a gentle stretch at the back of your neck. 2. Now relax slightly. This places your head in a balanced alignment. (Hint: Check to see if your earlobes are aligned with the edge of your shoulders.) continue for Pelvic Pinch 2

10 PELVIC PINCH 1. Gently squeeze your buttocks muscles together. 2. With this movement your lower abdominal muscles will also tighten to provide stabilization of your back. 3

11 OSTEOBALL WARM-UPS 1. SHOULDER PINCHES 2. SHOULDER SHRUG 3. SIDE TO SIDE 4. OVERHEAD 5. MARCHING 4

12 SHOULDER PINCHES 1. Sit in a chair with the OsteoBall on your lap. 2. Assume the Starting Position (Chin-In and Pelvic Pinch). 3. Place the palms of your hands on either side of the Osteoball and raise it to chest level. 4. Breathe out as you squeeze your shoulder blades together. 5. Hold and count out loud, 1001 to Relax. 7. Repeat 3 times. 5

13 SHOULDER SHRUG 1. Sit in a chair with the OsteoBall on your lap. 2. Assume a chin-in, pelvic pinch position. 3. Place the palms of your hands on either side of the Osteoball. 4. Bring your shoulders up towards your ears. 5. Hold and count out loud, 1001 to Relax and lower your shoulders. 7. Repeat 3 times. 8. Relax. 6

14 SIDE TO SIDE 1. Sit in a chair with the OsteoBall on your lap. 2. Assume a chin-in, pelvic pinch position. 3. Hold the OsteoBall out in front of you at chest level. 4. Keeping your elbows slightly bent, move the OsteoBall across your chest to the left and then to the right. 5. Repeat 3 times. 6. Bring the OsteoBall back to your lap. 7. Relax. 7

15 OVERHEAD 1. Sit in a chair with the OsteoBall on your lap. 2. Assume a chin-in, pelvic pinch position. 3. Lift the OsteoBall up over your head as high as you can comfortably reach. 4. Bring the OsteoBall back down. 5. Repeat 3 times. 6. Relax. 8

16 MARCHING 1. Sit in a chair with the OsteoBall on your lap. 2. Assume a chin-in, pelvic pinch position. 3. Hold the OsteoBall in front of you with your arms slightly bent. 4. Raise your left knee up to the OsteoBall and lower it to the floor. 5. Raise your right knee up to the OsteoBall and lower it to the floor. 6. Repeat in a marching rhythm. 7. Repeat 3 times. 8. Relax. 9

17 SEATED UPPER EXTREMITIES STRETCH 1. BALL ROLL OUT (FRONT) 2. BALL ROLL OUT (SIDE) 3. CHEST (PECT) 4. CHILD S POSE (BACK) 5. CHILD S POSE (SIDE) 6. LATS (SIDE) 7. NO 8. YES 9. MAYBE 10

18 BALL ROLL OUT (FRONT) 1. Sit in a chair with the OsteoBall on your lap near a desk or table. 2. Place the OsteoBall on the table. 3. Assume a chin-in, pelvic pinch position and place both hands with thumbs up facing each other over the top of the OsteoBall. 4. Roll the OsteoBall away from you until you feel a stretch in your shoulders. 5. Hold the stretch for 5 seconds. 6. Breathe comfortably. 7. Roll the OsteoBall back to starting position. 8. Relax. 9. Repeat 3 times. Target Areas: Latissimus Dorsi 11

19 BALL ROLL OUT (SIDE) 1. Sit sideways in a chair with your left side next to a desk or table. 2. Place the OsteoBall on the table. 3. Assume a chin-in, pelvic pinch position. 4. Place your left arm with thumb up over the OsteoBall. 5. Using your left arm, roll the OsteoBall straight away from you. Keep your left shoulder down. 6. Feel a stretch and hold for 5 seconds. 7. Breathe comfortably. 8. Bring the OsteoBall back to your side. 9. Relax. 10. Turn the chair around and repeat the stretch on the right side. 11. Repeat 3 times. Target Areas: Rhomboids, Trapezius 12

20 CHEST (PECT) 1. Sit in a chair and position your hips 6-8 inches from the back of the chair. 2. Place the OsteoBall behind your mid-back and the back of the chair. 3. Keep your chin in and pelvis pinched as you lean back into the OsteoBall. 4. Raise your arms up about shoulder height bending your arms at your elbows with your palms facing forward. 5. Open your arms to the side, feel a stretch across your chest and shoulders. 6. Keep your abdominals drawn in. 7. Hold stretch for 5 seconds and breathe comfortably. 8. Relax. 9. Repeat 3 times. Tip: You may need to let some air out of the OsteoBall if it pushes you too far forward in your chair. Target Areas: Pectoralis Major 13

21 CHILD S POSE (BACK) 1. Sit in a chair with the OsteoBall on your lap. 2. Assume a chin-in, pelvic pinch position. 3. Place your arms over the top of the OsteoBall with your palms facing each other. 4. Gently roll the OsteoBall forward until you feel a stretch. 5. Breathe comfortably and relax in this position for 5 seconds. 6. Roll back to the starting position. 7. Relax. 8. Repeat 3 times. Target Areas: Latissimus Dorsi, Teres Major, Serratus Anterior 14

22 CHILD S POSE (SIDE) 1. Sit in a chair with the OsteoBall on your lap close to your body. 2. Assume a chin-in, pelvic pinch position. 3. Place your arms over the top of the OsteoBall with your palms facing each other. 4. Gently roll the OsteoBall to the left side of your lap until you feel a stretch. 5. Breathe comfortably and relax in this position for 5 seconds. 6. Return the OsteoBall to starting position. 7. Relax. 8. Gently roll the OsteoBall to the right side of your lap until you feel a stretch. 9. Breathe comfortably and relax in this position for 5 seconds. 10. Return the OsteoBall to starting position. 11. Relax. 12. Repeat 3 times. Target Areas: Latissimus Dorsi 15

23 LATS (SIDE) 1. Sit in a chair with the OsteoBall on your lap. 2. Place the OsteoBall on your left side. Keeping your shoulder down, hugging the OsteoBall with your left arm. 3. Assume a chin-in, pelvic pinch position and look straight ahead. 4. Reach up and over your head with your right arm. 5. Without lifting your hips off the chair, continue to stretch your right arm over your ear as far as comfortable. 6. Breathe comfortably as you hold the stretch for 5 seconds. 7. Return to starting position. 8. Relax. 9. Repeat 3 times. 10. Hug the OsteoBall on your right side and reach with your left arm. 11. Repeat stretch 3 times. Target Areas: Latissimus Dorsi 16

24 NO 1. Sit in a chair with the OsteoBall on your lap. 2. Assume a chin-in, pelvic pinch position. 3. Grasp the handles of the OsteoBall. 4. Keep your shoulders down by pulling on the straps of the OsteoBall. 5. Turn your neck slowly to each side as if to say, No. 6. Breathe comfortably and hold stretch for 5 seconds. 7. Return to the starting position. 8. Relax. 9. Repeat 3 times. Target Areas: Sternocleidomastoid, Splenius Capitis, Semispinalis Capitis 17

25 YES 1. Sit in a chair with the OsteoBall on your lap. 2. Grasp the handles of the OsteoBall. 3. Keep your shoulders lowered by pulling down on the straps. 4. Assume a chin-in, pelvic pinch position and look straight ahead. 5. Bring your chin to your chest until you feel a slight stretch. 6. Breathe comfortably and hold the stretch for a count of 5 seconds. 7. Return to starting position. 8. Relax. 9. Repeat 3 times. Target Areas: Posterior Neck Muscles, Semispinalis Capitis 18

26 MAYBE 1. Sit in a chair with the OsteoBall on your lap. 2. Assume a chin-in, pelvic pinch position and look straight ahead. 3. Grasp the handles of the OsteoBall. 4. Keep your shoulders down by pulling down on the straps. 5. While looking straight ahead, drop your left ear toward your left shoulder until you feel a stretch. 6. Breathe comfortably and hold stretch for a count of 5 seconds. 7. Return to the starting position. 8. Looking straight ahead, drop your right ear toward your right shoulder until you feel a stretch. 9. Breathe comfortably and hold stretch for a count of 5 seconds. 10. Relax. 11. Repeat 3 times. Target Areas: Sternocleidomastoid,Trapezius 19

27 SEATED LOWER EXTREMITIES STRETCH 1. HAMSTRING 2. FIGURE 4 3. ANKLE JOINT 20

28 HAMSTRING 1. Sit in a chair with the OsteoBall. 2. Place one of the handles of the OsteoBall around the ball of your left foot. Keep your right knee bent and foot flat on the floor. 3. Assume a chin-in, pelvic pinch position, and straighten your left knee as you extend your left leg. 4. Gently pull on the other handle of the OsteoBall with both hands. 5. Raise your left leg until you feel a stretch in the back side of your left thigh and knee. 6. Hold this stretch for 5 to 10 seconds. 7. Relax. 8. Repeat this stretch with the OsteoBall looped around your right foot. 9. Repeat 3 times on each side. Target Areas: Posterior Hamstring 21

29 FIGURE 4 1. Sit in a chair with both your knees bent and feet flat on the floor. 2. Cross your right leg over your left leg. 3. Rest your right ankle on your left knee. 4. Place the OsteoBall on your right knee, and the palms of both hands on the OsteoBall. 5. Assume a chin-in, pelvic pinch position. 6. Push your palms against the OsteoBall with increasing pressure. 7. Hold for 5 seconds, breathing comfortably. 8. Relax. 9. Repeat exercise 3 times. 10. Repeat the exercise with your left ankle on your right knee. 11. Relax. 12. Repeat exercise 3 times. Target Areas: Gluteus Maximus, Piriformis 22

30 ANKLE JOINT 1. Sit in a chair with the OsteoBall. 2. Place one of the handles of the OsteoBall around the ball of your right foot. 3. Assume a chin-in, pelvic pinch position. 4. Hold the other handle of the OsteoBall with both hands, and straighten your right knee. Note: Keep wrist(s) as straight as possible. 5. Bend your right ankle as you gently pull back on the handles of the OsteoBall. 6. Breathe comfortably as you hold this stretch for 5 seconds. 7. Relax. 8. Repeat with your left ankle. 9. Repeat exercise 3 times with each ankle. Target Areas: Gastroc-Soleus 23

31 UPPER EXTREMITIES STRENGTHENING 1. POSTURE TONER 2. ARM PULLER 3. LATERAL SHOULDER PRESS 4. LATERAL SHOULDER DELTOID PRESS 5. SHOULDER PUSH BACK 6. INTERNAL ROTATION 7. EXTERNAL ROTATION 8. PECT SQUEEZE 9. BICEPS CURL 10. TRICEPS CURL 11. SHOULDER PUNCH 12. UPPER BACK 24

32 POSTURE TONER 1. Sit in a chair with the OsteoBall on your lap. 2. Hold onto the handles of the OsteoBall with each hand and place the OsteoBall behind your neck and upper back with your elbows facing forward. 3. Assume the Starting Position (Chin-in and Pelvic Pinch). 4. Keeping your head erect and your eyes level, take in a deep breath. 5. Without moving your head, pull the handles of the OsteoBall forward 6. As you exhale, feel your neck lengthen and count out loud, Push 1 to Push Relax and lower the OsteoBall to your lap and count, 1001 to Repeat 3 to 5 times Target Areas: Trapezius, Semispinalis 25

33 ARM PULLER 1. Sit in a chair with the OsteoBall on your lap. 2. Grasp each handle* of the OsteoBall and raise the ball to waist level. Keep your elbows slightly bent and your shoulders down. 3. Assume a chin-in pelvic pinch position. 4. Keep your head erect and take a deep breath. 5. Steadily and with increasing effort, pull the handles away from the OsteoBall. 6. Exhale as you slowly pull and count out loud, Pull 1 to Pull Relax your arms, place the OsteoBall on your lap and count, 1001 to Repeat 3 to 5 times. * When you grasp the straps, your thumbs may feel more comfortable if they are over the strap. Target Areas: Rhomboid, Middle Trapezius 26

34 LATERAL SHOULDER PRESS 1. Sit in a chair alongside a wall with your left side next to the wall. 2. Place the OsteoBall at waist height between your left arm and the wall. 3. Straighten your left arm with the palm of your hand facing your body. 4. Assume a chin-in, pelvic pinch position. 5. Take a deep breath. 6. Firmly press your straightened left arm into the OsteoBall and slowly count out loud, Push 1 to Push Relax. 8. Repeat 3 to 5 times. 9. Turn the chair around and repeat exercises on your right side. Target Areas: Deltoid, Supraspinatus 27

35 LATERAL SHOULDER DELTOID PRESS 1. Sit in a chair alongside a wall with your left side next to the wall. 2. Place the OsteoBall between your left side and the wall with your left elbow bent. 3. Assume a chin-in, pelvic pinch position. 4. Firmly press your elbow and forearm into the OsteoBall and exhale as you slowly count out loud, Push 1 to Push Relax. 6. Repeat 3 to 5 times. 7. Turn the chair around and repeat exercises on your right side 3 to 5 times. Target Areas: Deltoids 28

36 SHOULDER PUSH BACK 1. Place the back of a chair about 8-10 inches from a wall. 2. Sit with the OsteoBall between your left elbow and the wall. 3. Assume a chin-in, pelvic pinch position. 4. Take a deep breath. 5. Hold the strap with your right hand and push your left elbow into the ball. 6. Exhale as you count out loud, Push 1 to Push Relax your arms. 8. Repeat 3 to 5 times on your left side. 9. Repeat the exercise 3 to 5 times on your right side. Target Areas: Posterior Deltoids 29

37 INTERNAL ROTATION 1. Sit in a chair with the OsteoBall on your lap. 2. Position the OsteoBall at waist level. 3. Place your forearms and palms on each side of the OsteoBall. 4. Keep your elbows tucked in at your sides. 5. Assume a chin-in, pelvic pinch position. 6. Firmly press your forearms and palms into the OsteoBall with increasing force slowly counting out loud, Push 1 to Push Relax. 8. Repeat 3 to 5 times. Target Areas: Subscapularis 30

38 EXTERNAL ROTATION 1. Sit in a chair with the OsteoBall on your lap. 2. Grasp each handle and raise the OsteoBall to waist level. Keep your elbows bent and shoulders down. 3. Assume a chin-in, pelvic pinch position. 4. Keep your head erect and take a deep breath. 5. Keep your elbows close to your body as you steadily and with increasing effort pull the handles away from the OsteoBall. 6. Exhale as you slowly count out loud, Pull 1 to Pull Relax your arms and place the OsteoBall on your lap. 8. Repeat 3 to 5 times. Target Areas: Rotator Cuff, Infraspinatus muscle 31

39 PECT SQUEEZE 1. Sit in a chair with the OsteoBall on your lap. 2. Place your forearms and palms on either side of the OsteoBall with your elbows bent. 3. Hold the OsteoBall in front of you at chest level. 4. Assume a chin-in, pelvic pinch position. 5. Take a deep breath. 6. Squeeze your forearms together with increasing force and count out loud, Push 1 to Push Relax and count, 1001 to Repeat exercise 3-5 times. Target Areas: Pectoralis Major, Anterior Deltoids 32

40 BICEPS CURL Adjust straps before starting this exercise. The strap that is going to be held with your right hand needs to be shortened all the way. The opposite strap needs to be lengthened as far as possible. 1. Sit forward in a chair. 2. Place the OsteoBall on the floor in front of you. 3. Hold one handle in your right hand with your palm up. 4. Place your right foot on the strap and step down firmly. 5. Assume a chin-in, pelvic pinch position. 6. Take a deep breath. 7. Keep your wrist firm as you bend your right elbow and pull with increasing effort on the strap as you count out loud, Pull 1 to Pull Relax. 9. Repeat 3 to 5 times on each side. Target Areas: Biceps 33

41 TRICEPS PUSH 1. Sit in a chair. 2. Place the OsteoBall on your lap. 3. Assume a chin-in pelvic pinch position. 4. Place your palms up and forearms on top of the OsteoBall. 5. Take a deep breath. 6. Keeping your shoulders down, firmly press your hands and forearms into the OsteoBall with increasing force and count out loud, Push 1 to Push Relax and count, 1001 to Repeat exercise 3-5 times. Target Areas: Triceps 34

42 SHOULDER PUNCH 1. Sit in a chair facing a wall with the OsteoBall in your hands. 2. Place the OsteoBall against the wall at waist height. 3. Assume a chin-in, pelvic pinch position. 4. Bend your right elbow and make a fist with your thumb up. 5. Push your fist into the OsteoBall, counting out loud, Push 1 to Push Relax. 7. Repeat 3 to 5 times. 8. Repeat the exercise on your left side. Target Areas: Deltoids 35

43 UPPER BACK 1. Place a chair alongside a wall about 12 inches away from the wall. 2. Sit sideways in the chair with your back to the wall. 3. Place the OsteoBall against the wall behind you so that the center of the ball is level with your buttocks and the top of the ball is just above your waist 4. Place the palms of your hands flat on the OsteoBall, not allowing your back to touch the OsteoBall. 5. Assume a chin-in, pelvic pinch position. 6. Keep your head erect and eyes level and take in a deep breath. 7. Keeping your shoulders down with your shoulder blades pinched, PUSH the OsteoBall with your hands and arms (without leaning your body into the OsteoBall). 8. Push with increasing force as you count out loud, Push 1 to Push 5. Feel your upper back and arms contract. 9. While keeping your hands and arms in place, relax your shoulders and arms and count, 1001 to Repeat 3 to 5 times. Target Areas: Rhomboids, Middle Trapezius 36

44 LOWER EXTREMITIES STRENGTHENING 1. ABDOMINAL TONER 2. OUTER THIGH TONER 3. INNER THIGH TONER 4. QUADRICEPS 5. HAMSTRING 6. ANKLE 37

45 ABDOMINAL TONER 1. Sit in a chair with the OsteoBall on your lap. 2. Move 4 to 5 inches from the back of the chair and sit with correct posture. 3. Place your elbows, forearms and palms on top of the OsteoBall. 4. Assume a chin-in, pelvic pinch position. 5. Lift your knees up against the OsteoBall by raising your heels off the floor. 6. Squeeze the OsteoBall by pushing your forearms DOWN while pushing UP with your knees. 7. Squeeze with increasing force as you slowly count out loud, Push 1 to Push Relax by lowering your heels to the floor. 9. Repeat 3 to 5 times. Target Areas: Rectus Abdominis, Obliques 38

46 OUTER THIGH TONER 1. Place a chair sideways about 4 to 6 inches away from a wall. 2. Sit upright with both feet flat on the floor. 3. Place the OsteoBall between your left thigh and the wall. 4. Assume a chin-in, pelvic pinch position. 5. Keep your head erect and take a deep breath. 6. Lift your left leg slightly off the floor (approximately 1 inch). 7. PUSH your left outer thigh into the OsteoBall with increasing pressure. Count out loud Push 1 to Push Relax. 9. Repeat exercise 3 to 5 times. 10. Turn the chair around and repeat the exercise with your right outer thigh. 11. Repeat 3 to 5 times. Target Areas: Hip Abductors, Gluteus Meduius 39

47 INNER THIGH TONER 1. Sit upright about 4 to 6 inches from the back your chair (you can use a pillow behind your back for added comfort). 2. Hold one handle of the OsteoBall and place the OsteoBall between your thighs. 3. Assume a chin-in, pelvic pinch position. 4. Take a deep breath. 5. Slowly and steadily squeeze the OsteoBall firmly between your thighs. 6. Increase the force as your exhale, slowly counting out loud Push 1 to Push Relax. 8. Repeat 3 to 5 times. Target Areas: Hip Abductors, Adductor Magnus 40

48 QUADRICEPS 1. Sit in a chair with the OsteoBall on the floor. 2. Place your right leg on top of the OsteoBall. 3. Roll the OsteoBall away from you (out) until your knee is straight. 4. Push the back of your heel with your foot flexed into the OsteoBall with your straightened knee. 5. Exhale as you count out loud, Push 1 to Push Hold for 5 seconds. 7. Relax and count, 1001 to Repeat the exercise with your left leg. 9. Repeat 3 to 5 times with each leg. Target Areas: Quadriceps 41

49 HAMSTRING 1. Sit forward in your chair with feet flat on the floor (you can use a pillow behind your back for added comfort). 2. Place the OsteoBall on the floor under your left knee and against the left leg of the chair. 3. Assume a chin-in, pelvic pinch position. 4. Take a deep breath. 5. Raise your left heel about 2 inches off the floor and PUSH your heel into the OsteoBall. 6. Push with increasing force as you slowly count out loud Push 1 to Push Relax and lower your foot to the floor and count out loud, 1001 to Repeat 3 to 5 times. 9. Repeat the exercise 3 to 5 times with your right side. Target Areas: Hamstrings 42

50 ANKLE 1. Sit upright against the back of your chair with your feet flat on the floor. 2. Slide your left foot under the OsteoBall. 3. Place your right foot flat on the top of the OsteoBall. 4. Assume a chin-in, pelvic pinch position. 5. While keeping your left heel on the floor, lift the top of your left foot UP. 6. Take a deep breath. 7. Push your right foot DOWN into the OsteoBall with increasing force while keeping your left foot up. 8. Exhale as you slowly count out loud, Push 1 to Push Relax both feet. 10. Repeat with your right foot under the OsteoBall and your left foot flat on top of the OsteoBall. 11. Repeat 3 to 5 times with each foot. Target Areas: Ankles, Tibialis Anterior 43

51 A portion of this Workout for Breast Cancer Survivors will be donated to Breast Cancer Research Sixteenth Street, Santa Monica, California MMXII, Dr. Robert L. Swezey, MD, Annette M. Swezey, MSPH ALL RIGHTS RESERVED