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.
The OsteoBall Workout for Breast Cancer Survivors MAT EXERCISE SERIES
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. 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 physician 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. MAT OSTEOBALL EXERCISES The OsteoBall Mat Workout includes warm ups, stretching, and strength resistance (isometric) training. It is designed to help you: Increase strength Improve range of motion Build muscles Reduce fat Maintain bone mass Improve flexibility Improve balance Increase stamina The support of the OsteoBall along with its handles allows you to move through the workout with ease. And, your flexibility is increased as you gradually exercise your muscles through a full range of motion. This workout s isometric Progressive Strengthening also promotes increases in strength. The OsteoBall helps you build new muscle and bone. The choice is yours-- workout on your mat, your bed, your carpet, or in the gym. You can use basic OsteoBall stretching exercises when you are beginning the program and progress with the more vigorous core challenging exercises. Combine your aerobic exercise routine with your OsteoBall Workouts for complete fitness. NOW TURN THE PAGE AND GET STARTED...
--- WHAT S AHEAD--- BREATHING POSTURE CHECK 1. Chin-In 2. Pelvic Pinch WARM-UPS 1. Overhead 2. Arm Lift 3. Side to Side 4. Shoulder Pinch 5. Marching 6. Hip Rotation 7. Hip Flexion/Extension 8. Ankle STRETCHES UPPER EXTREMITIES 1. Overhead Shoulder 2. Overhead to the side 3. Chest Butterfly 4. No 5. Maybe 6. Roation Back Stretch 7. Kneeling Prayer 8. Lat Prayer 9. Kneeling Quadruped (CatBack) (con t)
--- WHAT S AHEAD--- (CON T) LOWER EXTREMITIES 1. Figure 4 2. Calf 3. Hamstring (Knee Bent) 4. Hamstring (Knee Straight) STRENGTHENERS UPPER EXTREMITIES 1. Arm Puller 2. Shoulder Press (Elbow Bent) 3. Shoulder Push Down (Elbow Straight) 4. Internal Rotation 5. External Rotation 6. Pect Squeeze 7. Triceps Push LOWER EXTREMITIES 1. Basic Pelvic Tilt 2. Inner Thigh Toner 3. Quadriceps 4. Bridging 5. Hamstring 6. Abdominal Toner 7. Bridging With Inner Thigh Toner 8. Ankle RELAXATION 1. Mat Relaxtion
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.
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
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. Relax slightly. continue for Pelvic Pinch 2
PELVIC PINCH 1. Lie down on your back, bend your knees (a small pillow may be used under your head). 2. Gently squeeze ( pinch ) your buttocks muscles together to stabilize your back. 3
OSTEOBALL WARM-UPS 1. OVERHEAD 2. ARM LIFT 3. SIDE TO SIDE 4. SHOULDER PINCH 5. MARCHING 6. HIP ROTATION 7. HIP FLEXION/EXTENSION 8. ANKLE 4
OVERHEAD 2. Assume a chin-in, pelvic pinch position. 3. Hold the OsteoBall at chest level, with the palms of your hands on either side of the OsteoBall. 4. Lift the OsteoBall up over your head as high as you can comfortably reach. 5. Bring the OsteoBall back down to your chest. 6. Repeat 3 times. 5
ARM LIFT 2. Assume a chin-in, pelvic pinch position. 3. Hold the OsteoBall at chest level with the palms of your hands on the sides of the OsteoBall. 4. Gently raise the OsteoBall up and away from your body by straightening your elbows. 5. Bring the OsteoBall back down to your chest. 6. Raise and lower the OsteoBall 3 times. 7. Relax. 6
SIDE TO SIDE 2. Assume a chin-in, pelvic pinch position. 3. Hold the OsteoBall at chest level with the palms of your hands on the sides of the OsteoBall. 4. Keeping your elbows slightly bent, lift the OsteoBall above chest level. 5. Keeping your shoulders on the mat, move the OsteoBall across your chest to the left and then to the right. 6. Repeat 3 times. 7. Relax. 7
SHOULDER PINCH flat on the mat, shoulders relaxed. 2. Assume a chin-in, pelvic pinch position. 3. Place the palms of your hands on the sides of the OsteoBall and straighten your arms in front of you. 4. Breathe out as you squeeze your shoulders blades together. 5. Hold for a count of 5. 6. Relax. 7. Repeat 3 times. 8
MARCHING 2. Assume a chin-in, pelvic pinch position. 3. With your elbows bent, hold the OsteoBall at waist level with the palms of your hands on the sides of the OsteoBall. 4. Raise your left knee up to slightly touch the OsteoBall and then lower it to starting position. Then raise your right knee up to the OsteoBall and then lower it to starting position as if you are marching. 5. Repeat at least 5 times alternating knees in a marching motion. 6. Relax. 9
HIP ROTATION 2. Place the OsteoBall under your knees. 3. Assume a chin-in, pelvic pinch position. 4. Hold pelvic pinch and gently roll your legs that are on the OsteoBall to the left. 5. Return to starting position. 6. Keeping your pelvic pinch, roll your legs that are on the OsteoBall to the right. 7. Relax. 8. Repeat 3 times. 10
HIP FLEXION/ EXTENSION 2. Place the OsteoBall under your right calf. 3. Assume a chin-in, pelvic pinch position. 4. As you straighten your right knee, roll the OsteoBall away from you. 5. Then as you bend your right knee, roll the OsteoBall toward you. 6. Continue rolling the OsteoBall back and forth 3 times. 7. Relax. 8. Repeat 3 times with your left leg. 9. Relax. 11
ANKLE 2. Assume a chin-in, pelvic pinch position. 3. Place the OsteoBall under your right calf and straighten your right leg. 4. Gently rotate your right ankle to the right and then to the left. 5. Repeat 3 times. 6. Relax. 7. Then place the OsteoBall under your left calf and straighten your left leg. 8. Gently rotate your left ankle to the left and then to the right. 9. Repeat 3 times. 10. Relax. 12
UPPER EXTREMITIES STRETCHES 1. OVERHEAD SHOULDER 2. OVERHEAD TO THE SIDE 3. CHEST BUTTERFLY 4. NO 5. MAYBE 6. ROTATION BACK STRETCH 7. KNEELING PRAYER 8. LAT PRAYER 9. KNEELING QUADRUPED (CATBACK) 13
OVERHEAD SHOULDER 2. Assume a chin-in, pelvic pinch position. 3. Place the OsteoBall on your lap. 4. Hold the handles of the OsteoBall with each hand. 5. Lift the OsteoBall over your head as far as is comfortable. 6. Maintain for a count of 5. 7. Return the OsteoBall to your lap. 8. Relax. 9. Repeat 3 times. Target Areas: Latissimus 14
OVERHEAD TO THE SIDE 2. Assume a chin-in, pelvic pinch position. 3. Hold the handles of the OsteoBall with each hand. 4. Lift the OsteoBall over your head as far as is comfortable. 5. Keep the OsteoBall overhead and move the OsteoBall to the right, maintain stretch for a count of 5. 6. Return the OsteoBall to the center overhead. 7. Move the OsteoBall to your left, maintaining stretch for a count of 5. 8. Return the OsteoBall to your lap. 9. Relax. 10. Repeat 3 times. Target Areas: Latissimus 15
CHEST BUTTERFLY 2. Assume a chin-in, pelvic pinch position. 3. Place the OsteoBall under your bent knees. 4. Place your hands behind your head with your elbows bent. 5. Gently push your elbows into the mat. 6. Hold for a count of 5. 7. Slowly move your elbows back to starting position. 8. Repeat 3 times. 9. Relax. Target Areas: Pectorals, Lats, Subscapularis 16
NO 2. Assume a chin-in, pelvic pinch position. 3. Place the OsteoBall at waist level and hold the handles with both hands. 4. Keeping your shoulders down, move your neck slowly to each side as if to say, No. 5. Breathe comfortably and hold the stretch for a count of 5. 6. Return to the starting position. 7. Relax. 8. Repeat 3 times. Target Areas: Sternocleidomastoid, Levators 17
MAYBE 2. Assume the chin-in, pelvic pinch position. 3. Place the OsteoBall at waist level and hold the handles with both hands. 4. Keeping your shoulders down, look straight ahead. 5. Drop your right ear down toward your right shoulder until you feel a stretch. 6. Breathe comfortably and hold stretch for a count of 5. 7. Return to the starting position. 8. Relax. 9. Repeat 3 times. 10. Looking straight ahead, drop your left ear toward your left shoulder until you feel a stretch. 11. Repeat 3 times. Target Areas: Sternocleidomastoid, Trapezius 18
ROTATION BACK STRETCH flat on the mat, shoulders relaxed. 2. Assume a chin-in, pelvic pinch position. 3. Hold the OsteoBall at chest level with the palms of your hands on either side of the OsteoBall. 4. Gently raise the OsteoBall up and away from your body with your elbows slightly bent. 5. Gently pull in your stomach muscles. 6. Rotate the OsteoBall to your left as you gently lower your bent knees to the right. 7. Hold stretch for a count of 5. 8. Return to starting position. 9. Relax. 10. Repeat exercise, rotating OsteoBall to your right as you lower your bent knees to the left. 11. Repeat 3 times. Target Areas: Obliques, Rectus Abdominis 19
KNEELING PRAYER 1. Kneel down on the mat or bed with your knees slightly apart under your hips. 2. Place the OsteoBall in front of you. 3. Lean forward extending your arms on and over the OsteoBall (as you keep your shoulders down and away from your ears). Your forearms should rest on the OsteoBall. 4. With your head facing downward, slowly lower your buttocks towards your heels as you stretch your mid back. 5. Hold this stretch for 5 to 10 seconds. 6. Relax. 7. Return to starting position. 8. Repeat 3 times. Target Areas: Latissimus, Upper Back Muscle 20
LAT PRAYER 1. Kneel down on the mat or bed with your knees slightly apart under your hips. 2. Place the OsteoBall in front of you. 3. Lean forward extending your arms on and over the OsteoBall (as you keep your shoulders down and away from your ears) so that your forearms rest on the OsteoBall. 4. Place your hands with palms down on top of the OsteoBall and roll the OsteoBall diagonally to the right. 5. With your head facing downward, slowly lower your buttocks towards your heels as you stretch your mid back. 6. Hold this stretch for 5 to 10 seconds. 7. Relax. 8. Return to starting position. 9. Repeat 3 times. 10. Repeat the exercise rolling the OsteoBall diagonally to the left. 11. Relax. 12. Repeat 3 times. Target Areas: Latissimus Dorsi, Back Muscles 21
KNEELING QUADRUPED (CATBACK) 1. Place yourself on your hands and knees on the mat or bed with the OsteoBall under your stomach. 2. Adjust your hands so that they are under your shoulders and your knees are under your hips. 3. Keeping your chin in, look down at the floor and slowly round your back away from the OsteoBall. 4. Hold this catback position and count out loud, 1001 to 1005. 5. Lower your back to starting position. 6. Relax. 7. Repeat 3 times. Target Areas: Longissimus Thoracis, Iliocostalis Lumborum, Quadratus Lumborum 22
LOWER EXTREMITIES STRETCHES 1. FIGURE 4 2. CALF STRETCH 3. HAMSTRING (Bent Knee) 4. HAMSTRING (Straight Knee) 23
FIGURE 4 2. Assume a chin-in, pelvic pinch position. 3. Cross your left leg over your bent right leg. Rest your left ankle on your right knee. 4. Place the OsteoBall on your left knee. 5. Press the palms of your hands against the OsteoBall, pushing it against your left leg. 6. Feel the stretch on your buttock or outer thigh. 7. Hold for 5-10 seconds, breathing comfortably. 8. Relax. 9. Repeat 3 times. 10. Repeat the exercise on your right side with your right ankle on your left knee. 11. Relax. 12. Repeat 3 times. Target Areas: Piriformis, Gluts 24
CALF STRETCH 2. Assume a chin-in, pelvic pinch position. 3. Place one of the handles of the OsteoBall around the ball of your left foot and hold the other handle with both hands. Note: Keep wrist(s) as straight as possible. 4. Keep your chin-in, pelvic pinch posture as you extend your left leg. 5. Bend your left ankle towards you as you gently pull on the handle of the OsteoBall. 6. Feel a stretch on the back of your left calf. 7. Breathe out as you hold the stretch for 5-10 seconds. 8. Relax. 9. Repeat 3 times. 10. Repeat this exercise extending your right leg and bending your right ankle toward you. 11. Relax. 12. Repeat 3 times. Target Areas: Gastroc-Soleus 25
HAMSTRING (BENT KNEE) 2. Assume a chin-in, pelvic pinch position. 3. Place one of the handles of the OsteoBall around the ball of your left foot and hold the other handle with both hands. Note: Keep wrist(s) as straight as possible. 4. Keep your chin-in, pelvic pinch position, and straighten your left knee as you extend your left leg. 5. Gently pull on the handle of the OsteoBall until you feel a stretch in the back of your left thigh and knee. 6. Hold this stretch for 5 to 10 seconds. 7. Relax. 8. Repeat 3 times. 9. Repeat this stretch with the OsteoBall looped around the ball of your right foot. 10. Relax. 11. Repeat 3 times on your right leg. Target Areas: Hamstrings 26
HAMSTRING (STRAIGHT KNEE) 2. Assume a chin-in, pelvic pinch position. 3. Place one of the handles of the OsteoBall around the ball of your left foot and hold the other handle with both hands. Note: Keep wrist(s) as straight as possible. 4. Keep your chin-in, pelvic pinch position and straighten your left knee as you extend your left leg. Gently pull the handle of the OsteoBall until you feel a stretch in the back of your left thigh and knee. Now straighten your right leg on the mat. 5. Hold this stretch for 5 to 10 seconds. 6. Relax. 7. Repeat 3 times. 8. Repeat this stretch with the OsteoBall looped around the ball of your right foot and straighten your left leg. 9. Relax. Target Areas: Hamstrings 27
UPPER EXTREMITIES STRENGTHENERS 1. ARM PULLER 2. SHOULDER PRESS (Elbow Bent) 3. SHOULDER PUSH DOWN (Elbow Straight) 4. INTERNAL ROTATION 5. EXTERNAL ROTATION 6. PECT SQUEEZE 7. TRICEPS PUSH 28
ARM PULLER 2. Place the OsteoBall on your stomach. 3. Assume a chin-in, pelvic pinch position. 4. Hold each handle of the OsteoBall and raise the OsteoBall to chest level with your elbows slightly bent. 5. Take in a deep breath. 6. Steadily and with increasing effort, pull the handles away from the OsteoBall. 7. Exhale as you slowly count out loud, Push 1 to Push 5. 8. Relax your arms and count out loud, 1001 to 1005. 9. Repeat 3-5 times. Target Areas: Deltoids 29
SHOULDER PRESS (ELBOW BENT) 2. Place the OsteoBall between your upper right arm and right side. 3. Stabilize the OsteoBall by holding the handle with your left hand. 4. Assume a chin-in, pelvic pinch position. 5. Take a deep breath. 6. With your elbow slightly bent, push your right arm into the OsteoBall. 7. Continue to push as you count out loud, Push 1 to Push 5. 8. Relax and count out loud, 1001 to 1005. 9. Repeat 3-5 times on your right side. 10. Repeat entire exercise with your left arm pushing into the OsteoBall. 11. Relax. 12. Repeat 3-5 times. Target Areas: Lats, Deltoids 30
SHOULDER PUSH DOWN (ELBOW STRAIGHT) 2. Place the OsteoBall close to your right side at waist level. 3. Place your right arm with your palm down on top of the OsteoBall. 4. Stabilize the OsteoBall by holding the handle with your left hand. 5. Assume a chin-in, pelvic pinch position. 6. Take a deep breath. 7. Keeping your shoulder down and elbow straight, push your right arm firmly and steadily into the OsteoBall. 8. Count out loud, Push 1 to Push 5. 9. Relax and count out loud, 1001 to 1005. 10. Repeat 3-5 times on your right side. 11. Repeat exercise with your left arm pushing into the OsteoBall. 12. Relax. 13. Repeat 3-5 times. Target Areas: Rhomboids, Traps, Deltoids 31
INTERNAL ROTATION 2. Place the OsteoBall on your lap. 3. Hold the OsteoBall with your forearms and palms on either side of the OsteoBall, keeping your elbows tucked in at your sides. 4. Assume a chin-in, pelvic pinch position. 5. Steadily and with increasing effort, push your forearms into the OsteoBall (keeping your wrists straight). 6. Exhale as you slowly count out loud, Push 1 to Push 5. 7. Relax your arms and count out loud, 1001 to 1005. 8. Repeat 3-5 times. Target Areas: Subscapularis 32
EXTERNAL ROTATION 1. Shorten the straps of the OsteoBall. 2. Lie down on your back with your head supported by a 3. Place the OsteoBall on your lap. 4. Hold each handle of the OsteoBall (with wrists straight) keeping your elbows tucked in at your sides. 5. Assume a chin-in, pelvic pinch position. 6. Steadily and with increasing effort, pull the handles away from the OsteoBall. 7. Exhale as you slowly count out loud, Push 1 to Push 5. Feel a tightening of the muscles of your shoulders and arms. 8. Relax your arms, count out loud, 1001 to 1005. 9. Repeat 3-5 times. Target Areas: Infraspinatus, Rhomboids, Traps, Deltoids 33
PECT SQUEEZE 2. Place the Osteoball on your stomach. 3. Assume a chin-in, pelvic pinch position. 4. Hold the OsteoBall between your forearms and hands. Raise the OsteoBall slightly off your stomach. 5. Take in a deep breath. 6. Keep your shoulders down as you squeeze your forearms together pushing them into the OsteoBall. 7. Count out loud, Push 1 to Push 5. 8. Relax and count out loud, 1001 to 1005. 9. Repeat 3-5 times. Target Areas: Pectoralis Major 34
TRICEPS PUSH 2. Place the OsteoBall on your lap. 3. Assume a chin-in, pelvic pinch position. 4. With your palms up and wrists straight, place your forearms and back of your hands on top of the Ostoball. 5. Take a deep breath. 6. Firmly push your hands and forearms without bending your wrists into the OsteoBall. (Remember to keep your chin-in, pelvic pinch.) 7. Exhale as you slowly count out loud, Push 1 to Push 5. 8. Relax and count out loud, 1001 to 1005. 9. Repeat 3-5 times. Target Areas: Triceps 35
LOWER EXTREMITIES STRENGTHENERS 1. BASIC PELVIC TILT 2. INNER THIGH TONER 3. QUADRICEPS 4. BRIDGING 5. HAMSTRING 6. ABDOMINAL TONER 7. BRIDGING WITH INNER THIGH TONER 8. ANKLE 36
BASIC PELVIC TILT 2. Place the OsteoBall under your bent knees. 3. Place your fingers on the front of your pelvic bones. 4. Tighten your buttocks to flatten your lower back this begins the pelvic tilt. 5. Now, tighten your abdominal muscles to complete the pelvic tilt. You should feel your fingers moving backwards as your pelvis is tilting to flatten and stretch your lower back. 6. Hold this tilted position and count out loud, 1001 to 1005. 7. Relax. 8. Repeat 3-5 times. Target Areas: Gluteus Maximus, Deep Hip Muscles 37
INNER THIGH TONER 2. Place the Osteoball between your knees. Hold the handle to stabilize the OsteoBall. 3. Assume a chin-in, pelvic pinch position. 4. Take a deep breath. 5. Slowly and steadily squeeze the OsteoBall firmly between your thighs as you exhale, counting out loud, Push 1 to Push 5. 6. Relax your knees and count out loud, 1001 to 1005. 7. Repeat 3-5 more times Target Areas: Hip Adductors, Adductor Magnus 38
QUADRICEPS pillow or a rolled towel, knees comfortably bent, feet 2. Place the OsteoBall beneath your right knee. 3. Assume a chin-in, pelvic pinch position. 4. Take a deep breath. 5. Straighten your right knee and flex your right foot pointing your toes towards your head. 6. Push down with your knee with increasing force. 7. Exhale slowly as you count out loud, Push 1 to Push 5. 8. Relax your right knee and count out loud, 1001 to 1005. 9. Repeat 3-5 times. 10. Repeat 3-5 times on your left side. Target Areas: Quadriceps 39
BRIDGING 2. Place the OsteoBall under your calves. 3. Assume a chin-in, pelvic pinch position. 4. With your arms at your sides, lift your buttocks 2 to 3 inches off the mat while straightening your knees. 5. Hold this position and count out loud, Push 1 to Push 5. 6. Continue to hold pelvic pinch and lower your buttocks to the mat. 7. Relax. 8. Repeat 3-5 times. Target Areas: Gluteus Maximus 40
HAMSTRINGS 2. Place the OsteoBall under your right knee (straps facing out). Straighten or bend your other knee for comfort. 3. Stabilize the OsteoBall by holding the handle with your right hand, if you wish. 4. Assume a chin-in, pelvic pinch position. 5. Take a deep breath. 6. Squeeze the OsteoBall by pushing your right heel towards your right thigh. 7. Exhale slowly as you count out loud, Push 1 to Push 5. 8. Relax your leg and count out loud, 1001 to 1005. 9. Repeat 3-5 times. 10. Repeat 3-5 times on your left side. Target Areas: Hamstring 41
ABDOMINAL TONER 2. Place the Osteoball on your lap. 3. Bring your chin in slightly. 4. Cross your arms and place your elbows and fists firmly against the OsteoBall. 5. Do a pelvic pinch (gently squeeze your buttocks) to stabilize your back. 6. Bring both knees up against the OsteoBall. 7. Take a deep breath. 8. Slowly and steadily PUSH the OsteoBall between your forearms and your thighs with increasing force as you count out loud, Push 1 to Push 5. 9. Relax your thighs by lowering one leg at a time while counting out loud, 1001 to 1005. 10. Repeat 3-5 times. *If your back leaves the mat, perform the exercise with one knee up and the other foot on the mat and alternate legs Target Areas: Rectus Abdominus, Obliques 42
BRIDGING WITH INNER THIGH TONER 2. Place the OsteoBall between your thighs. 3. Assume a chin-in, pelvic pinch position. 4. While holding pelvic pinch and arms at your sides, squeeze the OsteoBall between your thighs as you lift your buttocks 2-3 inches off the floor. 5. Hold and count out loud, Push 1 to Push 5. 6. Continue to hold pelvic pinch as you lower your buttocks to the starting position on the mat. 7. Relax. 8. Repeat 3-5 times. Target Areas: Gluteus Maximus 43
ANKLE 1. Place the OsteoBall securely so that it does not roll away at the end of a bed or next to a wall 2. Lie down on your back with your head supported by a 3. Straighten your right leg and put your right foot against the OsteoBall. 4. Push the toes of your right foot down against the OsteoBall, keeping your knee soft. Don t lock your knee. 5. Repeat 3-5 times. 6. Relax. 7. Repeat the exercise using the toes of your left foot 3-5 times. 8. Relax. Target Areas: Ankles, Tibialis Anterior, Gastrocnemius 44
RELAXATION 1. Mat Relaxation 45
MAT RELAXATION * 1. Lie down 2. Place your legs over the OsteoBall. 3. Relax. 4. Gently rock legs side to side. 5. Then, completely relax. *Suggestion: Use when you are in the mood to relax. You may do this at any time during your workout. 46
A portion of this Workout for Breast Cancer Survivors will be donated to Breast Cancer Research. 1.800.860.3949 1328 Sixteenth Street, Santa Monica, California 90404 MMXII, Dr. Robert L. Swezey, MD, Annette M. Swezey, MSPH ALL RIGHTS RESERVED