Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat on the floor. Slowly roll back and forth over the foam roller. Do not allow your low back to arch during the exercise. STEP 3 STEP 4 Snow Angels on Foam Roll Begin lying with a foam roll vertically along the middle of your back, knees bent, and your arms resting on the ground. Spread your arms straight out to your sides, then up overhead, as if you were making a snow angle, then bring them back down to your sides, and repeat. Your fingertips should stay in contact with the ground. Make sure not to arch your back as you raise your arms overhead. Piriformis Mobilization on Foam Roll Begin sitting on a wrapped foam roll with one leg crossed over the other, pulling it toward you with one hand, and your other hand on the ground. Tilt toward the side of your crossed leg and gently roll your bottom back and forth over the roll. You can adjust the pressure by changing how much of your body weight is resting on the roll. Back Mobilization on Foam Roll Begin sitting on the floor with a wrapped foam roll horizontally under the middle of your back. Roll your back up and down over the foam roll, walking your legs along the ground. You can adjust the pressure by changing how much of your body weight is resting on the roll. Calf Mobilization with Foam Roll Begin sitting upright with one leg bent, your other leg straight, and a foam roller under your calf. Push yourself off the ground with your arms and slowly roll your calf back and forth over the foam roller. Make sure to keep your movements slow and controlled. Page 1 of 7
Rhomboids Mobilization on Foam Roll Begin sitting on the floor with a wrapped foam roll horizontally under your upper back. Clasp your hands in front of you and lift your body off of the floor, then slowly roll your upper back and shoulders over the foam roll. To target specific areas, you can slightly rotate to one side and continue to roll as you were. Hamstring Mobilization with Foam Roll Begin sitting upright with one leg bent, your other leg straight, and a foam roller under your thigh. Push yourself off the ground with your arms and slowly roll your thigh back and forth over the foam roller. Make sure to keep your movements slow and controlled. Gluteus Mobilization with Foam Roll Begin sitting on a foam roller. Lean back and slightly toward one side, using your arms for stabilization, then roll yourself back and forth over the foam roller. Make sure to keep your movements slow and controlled. Latissimus Mobilization on Foam Roll Begin on your side with your bottom arm straight and a wrapped foam roller resting under the side of your ribcage. Gently roll the side of your body over the foam roll. You can adjust the pressure by changing how much of your body weight is resting on the roll. Adductor Mobilization with Foam Roll Begin lying face down on your elbows, with one leg straight and a foam roller resting under the inside of your other thigh. Roll your inner thigh back and forth on the foam roller, using your arms for support. Make sure to keep your movements slow and controlled. Thoracic Extension with Foam Roll Begin by kneeling on a comfortable surface with your arms resting on a foam roller. Move your bottom back towards your heels while rolling the foam roller out in front of your body, then repeat. Make sure to maintain a gentle chin tuck throughout the exercise. Page 2 of 7
Quadriceps Mobilization with Foam Roll Begin in a plank position with a foam roll placed directly under your thighs. Slowly lift your feet off the floor, then roll back and forth over the foam roll. Make sure to keep your thigh muscles relaxed during the exercise. Sidelying IT Band Foam Roll Mobilization Begin lying on your side with your hip resting on a foam roll, your upper leg crossed in front of the other, and that foot resting on the ground. Slowly roll the side of your leg up and down the foam roll. Don't roll past your knee. Make sure to keep your back straight throughout the exercise. Row with Anchored Resistance on Swiss Ball Begin sitting upright on a swiss ball, holding the ends of a resistance band anchored in front of you at shoulder height, palms facing inward. Slowly pull on the resistance band, bending your elbows to your side. Hold, then return to the starting position and repeat. Make sure to keep your back straight and do not rock the ball in any direction. Chest Press Supine Bridge on Swiss Ball Begin lying with your upper back resting on a swiss ball in a bridge position, holding a dumbbell in each hand, with your arms straight toward the ceiling. Lower your arms until your elbows are bent at a 90 degree angle, then press your arms back toward the ceiling and repeat. Make sure not to lower your arms past your body and do not let your hips fall toward the floor during the exercise. Prone Shoulder Row on Swiss Ball with Dumbbells Begin lying on your front with your trunk resting on a swiss ball with your legs straight, holding a dumbbell in each hand. Bending at the elbows, pull your arms upward, then lower them back to the ground and repeat. Focus on squeezing your shoulder blades together as you lift your arms. Supine Chest Stretch on Swiss Ball Begin sitting upright on a swiss ball. Roll forward on the ball. Let your arms and hips fall toward to floor on each side until you feel a stretch in your chest and hold. Make sure to keep your shoulders relaxed during the exercise. Page 3 of 7
STEP 1 Wall Squat with Swiss Ball Begin standing with a swiss ball between your back and a wall. Slowly bend at your hips and knees, rolling down the wall into a squatting position. Then roll the ball back up and repeat. Make sure your knees do not bend forward past your toes and do not arch your back during the exercise. Swiss Ball March Begin sitting upright on a swiss ball. Keeping your trunk steady, raise one knee up towards your chest, then lower it back to the starting position and repeat. Make sure to keep your balance and do not let your pelvis tilt to either side during the exercise. Bridge with Heels on Swiss Ball Begin lying on your back with your legs straight, heels on a swiss ball and your arms resting on the ground. Tighten your abdominals and lift your hips off the ground until your body is in a straight line. Hold, then lower yourself back to the ground and repeat. Make sure to keep your abdominals tight and do not let your hips rotate to either side during the exercise Supine Hamstring Curl on Swiss Ball Begin lying on your back with your legs straight and feet resting on a swiss ball. Lift your hips off the floor into a bridge position. Roll the ball toward you with your heels while maintaining the bridge position, then straighten your legs and repeat. Make sure to keep your back straight and do not let your hips fall to the ground. Serratus Activation at Wall with Swiss Ball and Resistance Band Begin in a standing upright position facing a wall with your elbows bent to 90 degrees, a resistance band looped below your wrists, and a swiss ball between your wrists and a wall. Slowly slide your arms up the wall as far as is comfortable, then slide them back to the starting position and repeat. Make sure to keep your back straight and do not shrug your shoulders during the exercise. Only move your arms as far as you can without causing pain. Page 4 of 7
Seated Bilateral Elbow Flexion with Resistance on Swiss Ball Begin sitting on a swiss ball holding the ends of a resistance band in each hand, facing the anchor point. Bend your elbows bringing your hands toward your body, pulling against the resistance band. Slowly return to the starting position, then repeat. Make sure to keep your back straight and do not shrug your shoulder as you curl your arms. Thoracic Cervical Extension on Swiss Ball Begin lying with your upper back resting on a swiss ball, your hands behind your head, and your knees bent. Let your upper back relax over the ball and your head drop toward the floor. Hold then return to the starting position and repeat. Make sure to continue breathing evenly and keep your back and neck relaxed during the exercise. Single Leg Quarter Squat with Swiss Ball at Wall Begin standing with a swiss ball between your back and a wall. Lift one leg off the ground, then slowly bend the knee and hip of your standing leg, rolling down the wall into a quarter-squat position. Stand back up and repeat. Make sure to maintain your balance and do not arch your back during the exercise. Your knee should be bent at about a 45 degree angle in the squatting position. Seated Calf Stretch on Swiss Ball Begin sitting upright on a swiss ball, holding onto a chair at your side. Place one leg straight forward, then pull your foot towards your body until you feel a stretch in the back of your lower leg. Make sure to keep your back straight and maintain your balance during the stretch. Isometric Heel Raise at Wall with Swiss Ball Begin leaning against a wall with your arms and chest resting on a swiss ball. Slowly raise your heels off the ground onto your toes and hold that position. Make sure to keep your back straight and maintain your balance during the exercise. Page 5 of 7
STEP 1 STEP 2 Prone Middle Trapezius Strengthening on Swiss Ball Begin on all fours with your trunk resting on a swiss ball. Straighten your arms and lift them upward. Lower them back toward the ground and repeat. Think of squeezing your shoulder blades together as you lift your arms. Prone Lower Trapezius Strengthening on Swiss Ball Begin lying with your chest resting on a swiss ball. Raise both arms diagonally out to your sides in a Y shape with your elbows straight and thumbs pointing up, then lower them back down and repeat. Make sure to keep your back straight and do not let your shoulders shrug during the exercise. Prone Shoulder Extension on Swiss Ball Begin lying with your chest resting on a swiss ball. Raise both arms straight backward as far as is comfortable, then lower them back down and repeat. Make sure to keep your back straight and think of squeezing your shoulder blades together as you raise your arms. Plank with Thighs on Swiss Ball Begin lying with your trunk resting on a swiss ball and your hands on the floor. Slowly walk your hands forward, straightening your legs and moving into a plank position until the ball reaches you knees. Hold this position, keeping your abdominals tight. Make sure to keep your back straight during the exercise. Do not let your hips fall toward the floor. Prone Lower Trapezius with Legs Straight on Swiss Ball Begin lying on your front with your chest resting on a swiss ball and your legs straight. Raise both arms diagonally out to your sides in a Y shape with your elbows straight and thumbs pointing up, then lower them back down and repeat. Make sure to keep your back straight and do not shrug your shoulders during the exercise. Page 6 of 7
Push Up with Shins on Swiss Ball Begin in a push-up position with your legs straight, supported by a swiss ball under your shins. Bending your elbows, slowly lower your body to the ground, return to the starting position, then repeat. Make sure to keep your body straight throughout the exercise. Page 7 of 7
FOAM ROLLER & EXERCISE BALL-QUIZ Name: 1. Important instructions to follow for safety on the foam roller include: a. Slowly roll back and forth b. Do not allow your back to arch c. Make sure to make your movements controlled d. All of the above 2. Foam rollers have a variety of benefits including: a. Reduce muscle tension by performing a technique called self-myofascial release b. Puts pressure on your body that activates special receptors in your muscles that help to calm down or inhibit any over-activity in the area c. Used as a prop to assist in core, flexibility, and resistance training d. All of the above 3. Although you may feel some discomfort foam rolling at first, there should never be any pain or tingling sensations while rolling. a. TRUE b. FALSE 4. Major benefits of using an unstable surface (or exercise ball) are: a. The ability to recruit more muscle units without the need to increase the total load or weight b. Achieving a greater activation of the core musculature when compared to a stable surface c. Can increase core strength and provide further resistance to injury d. All of the above 5. For proper ergonomics and safety, use an exercise (Swiss) ball sized so that your knees are at a right angle when you sit on the ball with your feet flat on the floor. a. TRUE b. FALSE