Spikeyball Therapy Drills

McMaster Spikeyball Therapy Drills
“BODY BLOCKS”
In sequencing
Breathing and Tempo
Flexibility / Mobility
and Proprioception (feel)
Upper body segment
Middle body segment
Lower body segment
Extension / Static Posture
Office / Computer
Travel
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Standing
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McMaster Spikeyball Therapy Drills
1. FLEXIBILITY / MOBILITY / PROPRIOCEPTION DRILLS
1.1
Upper Body Segment
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a. Spikey ball upper neck massage.
b. Double spikey ball upper neck massage.
c. Spikey ball side of neck massage in side lying
d. Levator scapular stretch with angel wings.
e. Sternocleidomastoid scapular stretch with angel wings
f. Upper trapezius scapular stretch with angel wings.
g. Upper trapezius spikey ball massage.
h. Upper thoracic and neck spikey ball massage
i. Lower cervical upper trapezius with bridging on floor.
j. Bouncing on wall.
k. Bouncing on floor
l. Pectoral massage against wall with biceps stretch.
m. Double pectoral massage against wall with biceps stretch.
n. Biceps self massage with spikey ball
o. Rotator cuff self massage with spikey ball
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McMaster Spikeyball Therapy Drills
1. FLEXIBILITY / MOBILITY / PROPRIOCEPTION DRILLS
1.2
Middle Body Segment
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a. Lumbar massage in lying with spikey ball.
b. Double lumbar massage in lying with spikey ball
c. Quadratus lumborum massage in standing with spikey ball.
d. Quadratus lumborum and TFL massage in standing with spikey ball
e. Lower back and lumbar fascia massage with spikey ball.
f. Gluteals (piriformis) massage with spikey ball.
g. Double gluteal massage with elevated legs with spikey ball
h. Hip and trunk flexor stretch in Charles Atlas position.
i. Circles with gluteal massage and hip control with spikey ball .
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l
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McMaster Spikeyball Therapy Drills
1.2 (e) Lower Back and Lumbar fascia massage with Spikey ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Lumbar
START
Exercise Description:
• Bend left knee in 90 degrees.
• Cross right leg over left leg.
• Support body with hands on the floor.
• Place spikey ball just above belt line.
• Massage up and down with spikey ball at that region and
side of thigh.
• Massage the area for at least 15 seconds.
• Maintain good posture at all times.
• Repeat on both sides and compare tension levels.
ACTION
Benefits:
• Promotes lower back flexibility.
• Prevents injury at the lower back.
• Stimulates firing of lower tummy muscles.
• Improves rotation of spine.
• Reduces stiffness and tightness in the region especially after
sustained positions such as sitting all day.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
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(61) 03 9569 9448
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McMaster Spikeyball Therapy Drills
2. EXTENSION STATIC POSTURE EXERCISES
2.1
Office / Computer/ School
a. Supercharge warm up spikey ball massage
b. Angel wings with spikey ball between feet
c. Crucifix drill
d. Forearm massage with spikey ball
e. Extensions with spikey ball in lumbar arch
f. Lower abdominal cross overs with spikey ball
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McMaster Spikeyball Therapy Drills
2. EXTENSION STATIC POSTURE EXERCISES
2.2 Travel
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a. Supercharge warm up spikey ball massage
b. Angel wings with spikey ball between feet
c. Toe lifts
d. Lower abdominal cross overs with spikey ball
e. Piriformus massage
f. Calf pumps with spikey ball
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McMaster Spikeyball Therapy Drills
2. EXTENSION STATIC POSTURE EXERCISES
2.3
Standing
Click for details
a. Supercharge warm up spikey ball massage
b. Angel wings with spikey ball between feet
c. Crucifix drill
d. Heel thrusts with spikey ball
e. Spikey ball calf stretch
f. Lower abdominal cross overs
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(61) 03 9569 9448
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For Spikey Ball Exercises:
Ensure that you receive correct advice on how to use a spikey ball from a
physiotherapist or a qualified instructor.
Do not use the spikey ball if you have any joint pathology, acute
inflammation or severe bruising.
Stop if you are experiencing excessive pain.
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McMaster Spikeyball Therapy Drills
1.1 (a) Spikey Ball Upper Neck Massage
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Neck
START
Exercise Description:
• Lie on the floor.
• Place ball at back of neck.
• Tuck chin in.
• Stretch neck at the back.
• Suck in your lower abdomen and tuck in your chin.
• Keep good posture, stability and maintain neutral
spine at all times.
• Massage the area for at least 15 seconds.
ACTION
Benefits:
• Takes pressure off neck during everyday activities.
• Increases mobility at neck, reducing neck tension.
• Improves neck posture. May reduce incidence of headaches
Contraindications:
• If you have a serious spinal condition consult your
doctor prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
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McMaster Spikeyball Therapy Drills
1.1 (b) Double Spikey Ball Upper Neck Massage
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Neck
START
Exercise Description:
• Lie on the floor.
• Place two spikey balls at back of neck.
• Tuck chin in.
• Stretch neck at the back.
• Suck in your lower abdomen and tuck in your chin.
• Keep good posture, stability and maintain neutral
spine at all times.
• Massage the area for at least 15 seconds.
ACTION
Benefits:
• Takes pressure off neck during everyday activities.
• Increases mobility at neck, reducing neck tension.
• Improves neck posture. May reduce incidence of headaches
Contraindications:
• If you have a serious spinal condition consult your
doctor prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
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McMaster Spikeyball Therapy Drills
1.1 (c) Spikey Ball Side of Neck Massage on Floor
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Neck
START
Exercise Description:
• Lie on side lying
• Keep arms in angel wings position.
• Place ball underneath side of neck just below ear.
• Keep good posture, stability and maintain neutral spine at all times.
• Suck in your lower abdomen and tuck in your chin.
ACTION
Benefits:
• Improves rounded posture. Reduces
pressure in arms
• Takes pressure off neck. May reduce headaches
• Opens up shoulder blades, relaxes shoulders
• Increases mobility at neck and thoracic,
reducing tension in those regions.
• Improves neck and thoracic posture.
• Strengthen muscles at the back of shoulder
ACTIONs
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
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McMaster Spikeyball Therapy Drills
1.1 (d) Levator Scapula Stretch with Angel Wings
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Neck
START
Exercise Description:
• In standing, keep left arm by the side with spikey ball tucked
between arm and side. DO NOT TUCK DIRECTLY
UNDER ARMPIT
• Pull nose towards armpit with right arm.
• Suck in your lower abdomen and tuck in your chin.
• Keep good posture and stability at all times.
• Repeat on both sides, compare range and tension levels.
ACTION
Benefits:
• Takes pressure off neck during during everyday activities
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms such as pins and needles
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
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McMaster Spikeyball Therapy Drills
1.1 (e) Sternocleidomastoid Scapular Stretch with Angel Wings
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Neck
START
Exercise Description:
• In standing, place spikey ball under left arm.
• Rotate head to the left and look upwards.
• Keep good posture and stability at all times.
• Repeat on both sides, compare range and tension levels.
ACTION
Benefits:
• Takes pressure off neck during during everyday activities
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
ACTION
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
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McMaster Spikeyball Therapy Drills
1.1 (f) Upper Trapezius Scapular Stretch with Angel Wings
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Neck
START
Exercise Description:
• In standing, place spikey ball under left arm.
• Hold back of the skull with your right hand.
• Pull your ear to your shoulder.
• Keep belly button sucked in.
• Keep good posture and stability at all times.
• Repeat on both sides, compare range and tension levels..
ACTION
Benefits:
• Takes pressure off neck during during everyday activities
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
ACTION
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
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McMaster Spikeyball Therapy Drills
1.1 (g) Upper Trapezius Spikey Ball Massage
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Neck
START
Exercise Description:
• Stand with top of shoulder against the wall.
• Place the spikey ball at top of shoulder.
• Massage all local areas that are tense.
• Keep spine in good position, tuck the chin in and maintain a good posture.
• Repeat on both sides, compare range and tension levels.
• Massage the area for at least 15 seconds.
NB:Unde
NB.Under the direction of your Therapist, you can go onto all fours to do the exercise.
ACTION
Benefits:
• Takes pressure off neck during during everyday activities
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
ACTION
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
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McMaster Spikeyball Therapy Drills
1.1 (h) Upper Thoracic and Neck Spikey Ball Massage
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Neck and thoracic
START
Exercise Description:
• Lie with the bottom of your neck on the spikey ball and the other spikey
ball between shoulder blades.
• Keep your chin tucked in, you may want to use a towel to stabilise the neck.
• Keep your shoulders down with your shoulder blades pointing together
• Bend your knees making sure your toes point forward.
• Keep fingers interlocking fingers above head.
• Slowly roll back and forward on the spikey ball.
• Keep spine in good position, tuck the chin in and maintain a good posture.
• Repeat on both sides.
• Massage the area for at least 15 seconds.
ACTION
Benefits:
• Takes pressure off neck during during everyday activities
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
ADVANCED
McMaster Spikeyball Therapy Drills
1.1 (i) Upper Thoracic and Neck Spikey Ball Massage with Bridging
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Neck and thoracic
START
Exercise Description:
• Lie with the bottom of your neck on the spikey ball and the other spikey
ball between shoulder blades.
• Keep your chin tucked in, you may want to use a towel to stabilise the neck.
• Keep your shoulders down with your shoulder blades pointing together
• Bend your knees making sure your toes point forward.
• Keep fingers interlocking fingers above head.
• Slowly bring hips upwards, staying strong through the core.
• Keep spine in good position, tuck the chin in and maintain a good posture.
• Repeat on both sides.
• Massage the area for at least 15 seconds.
ACTION
Benefits:
• Takes pressure off neck during during everyday activities
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
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McMaster Spikeyball Therapy Drills
1.1 (j) Bouncing on Wall
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Thoracic
START AND ACTION
Exercise Description:
• In standing, place spikey ball behind upper back.
• Maintain the neck and spine in the neutral position.
• Keep knees bent, with fingers interlocking fingers above head.
• Suck in your lower abdomen and tuck in your chin.
• Slowly bounce on the wall for at least 15 seconds
ACTION
Benefits:
• Takes pressure off neck during during everyday activities
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
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McMaster Spikeyball Therapy Drills
1.1 (k) Bouncing on Floor
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Thoracic
START
Exercise Description:
• Lie on the floor with ball underneath the back.
• Make sure that the neck is kept tucked in, you may
want to use a towel to stabilise the neck.
• Keep your toes pointing to the front.
• Keep fingers interlocking fingers above
head, with chin tucked in.
• Keep good posture, stability and maintain
neutral spine at all times.
• Keep knees bent.
• Slowly bounce on the floor for at least
15 seconds
ACTION
Benefits:
• Takes pressure off neck during during everyday activities
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
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McMaster Spikeyball Therapy Drills
1.1 (l) Pectoral Massage Against Wall with Biceps Stretch
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Chest
START AND ACTION
Exercise Description:
• Stand with side of upper chest against the wall.
• Keep arms at the back and tuck in chin.
• Keep good posture, stability and maintain neutral
spine at all times.
• Suck in your lower abdomen.
• Massage the front of shoulder (pectoralis
major and minor muscles) against the ball, on the wall.
• Massage for at least 15 seconds.
• Repeat on both sides, compare range and tension levels.
ACTION
Benefits:
• Takes pressure off neck during during everyday activities
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.1 (m) Double Pectoral Massage Against Wall with Biceps Stretch
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Chest
START AND ACTION
Exercise Description:
• Stand with upper chest against the wall.
• Keep arms at the back and tuck in chin.
• Keep good posture, stability and maintain
neutral spine at all times.
• Suck in your lower abdomen.
• Massage the front of shoulders (pectoralis
major and minor muscles) against the ball, on
the wall.
• Massage for at least 15 seconds.
• Repeat on both sides, compare range and
tension levels.
ACTION
Benefits:
• Takes pressure off neck during during everyday activities
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.1 (n) Biceps Self Massage with Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Arm
START
Exercise Description:
• Stand with arm across table inwardly rotated.
• Place spikey ball under biceps muscle.
• Keep shoulder stable, other arm in pistol grip.
• Massage front upper arm against the wall.
• Keep good posture, stability and maintain neutral spine at all times.
• Suck in your lower abdomen and tuck in your chin.
• Massage for at least 15 seconds.
• Repeat on both sides, compare range and tension levels.
ACTION
Benefits:
• Takes pressure off neck during during everyday activities
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
Contraindications:
• If you have serious a spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.1 (o) Rotator Cuff Self Massage
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Shoulder
START
Exercise Description:
• Stand with back against wall.
• Place spikey ball behind shoulder.
• Keep shoulder stable, arms pulled across chest.
• Massage at the back of shoulder against the wall.
• Keep good posture, stability and maintain neutral spine at all times.
• Suck in your lower abdomen and tuck in your chin.
• Massage for at least 15 seconds.
• Repeat on both sides, compare range and tension levels.
ACTION
Benefits:
• May reduce incidence of shoulder injuries
• Increases mobility at neck, reducing neck tension.
• Improves neck posture and may reduce headaches
• Reduces left arm tightness.
• It works the opposing antagonistic muscles.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.2 (a) Lumbar Massage in Lying with Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Lumbar
START
Exercise Description:
• Lie on floor, knee bend approximately 90 degrees with
feet on wall.
• Place ball at the back of lower spine.
• Keep your shoulder back and down, arms by the side.
• Suck in your lower abdomen and tuck in your chin.
• Gently move up and down massaging your lower spine.
• Massage the area for at least 15 seconds.
• Keep good posture and hips straight at all times
ACTION
Benefits:
• Promotes lower back flexibility.
• Prevents injury at the lower back.
• Stimulates firing of lower tummy muscles.
• Improves rotation of spine.
• Reduces stiffness and tightness in the region especially after
sustained positions such as sitting all day.
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.2 (b) Double Lumbar Massage in Lying with Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Lumbar
START AND ACTION
Exercise Description:
• Lie on floor, knee bend approximately 90 degrees with
feet on wall.
• Place balls at the back of lower spine, one on each side of spine.
• Keep your shoulder back and down, arms by the side.
• Suck in your lower abdomen and tuck in your chin.
• Gently move up and down massaging your lower spine.
• Massage the area for at least 15 seconds.
• Keep good posture and hips straight at all times.
ACTION
Benefits:
• Promotes lower back flexibility.
• Prevents injury at the lower back.
• Stimulates firing of lower tummy muscles.
• Improves rotation of spine.
• Reduces stiffness and tightness in the region especially after
sustained positions such as sitting all day.
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.2 (c) Quadratus Lumborum Massage In Standing With Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Lumbar
START
Exercise Description:
• Stand with one leg behind the other.
• Hands interlock, bring arms above shoulders.
• Bend trunk away from wall.
• Place spikey ball at side of back.
• Gently slide your body up and down against the wall
to massage the side of back.
• Massage the area for at least 15 seconds.
• Maintain good posture at all times.
• Repeat on both sides, compare range and tension levels
ACTION
Benefits:
• Promotes lower back flexibility.
• Prevents injury at the lower back.
• Stimulates firing of lower tummy muscles.
• Improves rotation of spine.
• Reduces stiffness and tightness in the region especially after
sustained positions such as sitting all day.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.2 (d) Double Quadratus Lumborum Massage In Standing With Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Lumbar
START
Exercise Description:
• Stand with one leg behind the other.
• Hands interlock, bring arms above shoulders.
• Bend trunk away from wall.
• Place spikey ball at side of back and one slightly lower.
• Gently slide your body up and down against the wall
to massage the side of back.
• Massage the area for at least 15 seconds.
• Maintain good posture at all times.
• Repeat on both sides, compare range and tension levels
ACTION
Benefits:
• Promotes lower back flexibility.
• Prevents injury at the lower back.
• Stimulates firing of lower tummy muscles.
• Improves rotation of spine.
• Reduces stiffness and tightness in the region especially after
sustained positions such as sitting all day.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.2 (e) Lower Back and Lumbar fascia massage with Spikey ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Lumbar
START
Exercise Description:
• Bend left knee in 90 degrees.
• Cross right leg over left leg.
• Support body with hands on the floor.
• Place spikey ball just above belt line.
• Massage up and down with spikey ball at that region and
side of thigh.
• Massage the area for at least 15 seconds.
• Maintain good posture at all times.
• Repeat on both sides and compare tension levels.
ACTION
Benefits:
• Promotes lower back flexibility.
• Prevents injury at the lower back.
• Stimulates firing of lower tummy muscles.
• Improves rotation of spine.
• Reduces stiffness and tightness in the region especially after
sustained positions such as sitting all day.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.2 (f) Gluteals (Piriformis) Massage With Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Gluteal
START
Exercise Description:
• Bend left knee in 90 degrees.
• Cross right leg over left leg.
• Support body with hands on the floor.
• Place spikey ball just below belt line.
• Massage up and down with spikey ball at that region and
side of thigh.
• Massage the area for at least 15 seconds.
• Maintain good posture at all times.
• Repeat on both sides and compare tension levels
NB. This is different to above exercise in that spikey
Ball is placed below the belt line
ACTION
Benefits:
• Promotes gluteal and hip flexibility.
• Prevents injury at the lower back.
• Stimulates firing of lower tummy muscles.
• Improves rotation of spine.
• Reduces stiffness and tightness in the region especially after
sustained positions such as sitting all day.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.2 (g) Double Gluteals (Piriformis) Massage With Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Gluteal
START
Exercise Description:
• Sit with your buttocks on the spikey balls.
• Have knees bent at 90 with feet on wall
• Support body with hands on the floor.
• Massage the sore areas back and forth and side to
side.
• Massage each area for at least 15 seconds.
• Maintain good posture at all times.
• Repeat on both
sides and
compare tension
levels.
ACTION
Benefits:
• Promotes lower back flexibility.
• Prevents injury at the lower back.
• Stimulates firing of lower tummy muscles.
• Improves rotation of spine.
• Reduces stiffness and tightness in the region especially after
sustained positions such as sitting all day.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.2 (h) Hip And Trunk Flexor Stretch in Charles Atlas position.
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Hip Flexor
START
Exercise Description:
• Get into a lunge position, feel stretch at right hip.
• Maintain an upright posture and suck in your lower abdomen.
• Hold arms above head, with fingers straight.
• Bend trunk to left side, keeping head on shoulders.
• Hold the stretch for at least 15 seconds
• Massage front of hip with spiky ball.
• Repeat on both sides, compare range and mobility
of the spinal
muscles and
joints. • Repeat
on both sides
and compare
tension levels.
ACTION
Benefits:
• Appropriate for people with built up tension at
lower spinal muscles and joints.
• Promotes lower back flexibility and improves hip/pelvic function.
• Prevents injury at the lower back. Reduces hip pain
• Stimulates firing of lower tummy muscles.
• Improves rotation of spine.
• Reduces stiffness and tightness in the region especially after
sustained positions such as sitting all day
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
Number of reps per
Number of reps
exercise
exercise
per set
ACTION
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.2 (i) Circles with Gluteal Massage and Hip Control with Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Gluteal
START
Exercise Description:
• Lie on the floor.
• Place ball at back of buttock.
• Tuck chin in.
• Lift leg and make small controlled circles
• Suck in your lower abdomen and tuck in your chin.
• Keep good posture, stability and maintain neutral
spine at all times.
Benefits:
• Appropriate for people with built up tension at
lower gluteal muscles
• Promotes lower back flexibility and improves hip/pelvic function.
• Prevents injury at the lower back. Reduces hip pain
• Stimulates firing of lower tummy muscles.
• Improves rotation of spine.
• Reduces stiffness and tightness in the region especially after
sustained positions such as sitting all day
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
[email protected]
(61) 03 9569 9448
Copyright ©
Number of sets
per day
Number of sets
per week
BACK
McMaster Spikeyball Therapy Drills
1.3 (a) Hip Flexor Massage In Prone Lying With Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Legs
START
Exercise Description:
• Lie face down with body resting on elbows.
• Tuck in your chin and maintain neutral spine.
• Place the spikey ball just in front of your left hip, bend
your left knee.
• Move up and down massaging the sore areas in that region.
• Massage the area for at least 15 seconds.
• Keep good posture at all times.
• Repeat on both sides, compare range and tension levels.
Benefits:
• Improves hip flexor flexibility and core stability.
• Decreases muscle spasm.
• Improves circulation to local areas.
• Assists in injury prevention.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.3 (b) Double Hip Flexor Massage In Prone Lying With Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Legs
START
Exercise Description:
• Lie face down with body resting on elbows.
• Tuck in your chin and maintain neutral spine.
• Place the spikey balls just in front of your hips
• Move up and down massaging the sore areas in that region.
• Massage the area for at least 15 seconds.
• Keep good posture at all times.
• Repeat on both sides, compare range and tension levels.
Benefits:
• Improves hip flexor flexibility and core stability.
• Decreases muscle spasm.
• Improves circulation to local areas.
• Assists in injury prevention.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.3 (c) Iliotibial Band And Tensor Fascia Lata Massage In Sidelying
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Legs
START
Exercise Description:
• Lie on your right side with the spikey ball under the side
of the upper region of your right leg.
• Use your arms to move body up and down, back and forth
to massage the sore areas in that region.
• Massage the area for at least 15 seconds.
• Keep good posture at all times.
• Repeat on both
sides and
compare tension
levels.
Benefits:
• Improves mobility at the hip and knee.
• Decreases muscle spasm.
• Improves circulation to local areas
• Decreases tension in fascial bands spanning the thigh.
• Assists in injury prevention.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.3 (d) Calves Massage With Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Legs
START
Exercise Description:
• Place your arms on the floor to support your body.
• Keep an upright posture and shoulders down.
• Place your right calf on the spikey ball and cross your
left leg at the ankles.
• Gently massage up and down the back of the calf.
• Begin with buttock on the ground and then progress to
lifting buttock off the ground.
• Massage the area for at least 15 seconds.
Benefits:
• Reduces tension in calves so that the gluteals can
work better.
• Improves weight transference and stability
• Reduces muscles soreness.
• Decreases muscle spasm.
• Improves circulation to local areas.
• Assists in injury prevention.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
[email protected]
(61) 03 9569 9448
Copyright ©
Number of sets
per day
Number of sets
per week
BACK
McMaster Spikeyball Therapy Drills
1.3 (e) Calves Massage Over Chair With Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Legs
START
Exercise Description:
• Lie on your back on the floor.
• Keep your shoulders down.
• Place your right calf on the spikey ball and across
the chair
• Gently massage up and down the back of the calf.
• Begin with buttock on the ground and then progress to
lifting buttock off the ground.
• Massage the area for at least 15 seconds.
• Repeat on both sides and compare tension levels.
Benefits:
• Reduces tension in calves so that the gluteals can
work better.
• Improves weight transference and stability
• Reduces muscles soreness.
• Decreases muscle spasm.
• Improves circulation to local areas.
• Assists in injury prevention.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
[email protected]
(61) 03 9569 9448
Copyright ©
Number of sets
per day
Number of sets
per week
BACK
McMaster Spikeyball Therapy Drills
1.3 (f) Tibialis Posterior Massage With Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Legs
START AND ACTION
Exercise Description:
• Place your hands on back of chair for support.
• Place the spikey ball at the inner side of your lower
leg against the chair.
• Gently massage up and down the region.
• Massage the area for at least 15 seconds.
• Keep good posture at all times.
Benefits:
• Reduces tension in calves so that the gluteals can
work better.
• Improves weight transference and stability
• Reduces muscles soreness.
• Decreases muscle spasm.
• Improves circulation to local areas.
• Assists in injury prevention.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.3 (g) Tibialis Anterior Massage With Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Legs
START AND ACTION
Exercise Description:
• Place your hands on back of chair for support.
• Place the spikey ball at the front of your lower
leg against the chair.
• Gently massage up and down the region.
• Massage the area for at least 15 seconds.
• Keep good posture at all times.
• Repeat on both sides and compare tension levels.
Benefits:
• Reduces tension in calves so that the gluteals can
work better.
• Improves weight transference and stability
• Reduces muscles soreness.
• Decreases muscle spasm.
• Improves circulation to local areas.
• Assists in injury prevention.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
1.3 (h) Foot Massage In Standing With Spikey Ball
Function Block: Flexibility / Mobility
Segment: Upper body segment
Region: Legs
START AND ACTION
Exercise Description:
• Standing upright, place a spikey ball under one foot.
• Keep shoulders back and down and arms by the side.
• Turn your palms out, tuck in your chin and point your
toes towards the ceiling.
• Roll the spikey ball back and forth, side to side and in
circular movement on the sole/arch of your foot.
• Massage the area for at least 15 seconds.
• Keep good posture at all times.
• Repeat on both sides and compare tension levels.
Benefits:
• Reduces tension in the feet and calves so
that the gluteals can work better.
• Improves weight transference and stability
• Reduces muscles soreness.
• Decreases muscle spasm.
• Improves circulation to local areas.
• Assists in injury prevention.
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.1 (a) Supercharge Spikey Ball Warm Up
Function Block: Extension / Static Posture
Special case: Computer / Office workers / School
Region: Full body
START AND ACTION
Exercise Description:
• Sitting position
• Rub spikey ball over all muscles of body eg. pectorals,
biceps, quadraceps.
• Tuck chin in. Ensure good posture whilst doing so.
• Gradually increase vigor of rubbing .
• Massage each area of body for at least 15
seconds prior to static posture exercises.
Benefits:
• Reduces tension in the muscles so they
can function more efficiently
• Reduces muscles soreness.
• Decreases muscle spasm.
• Improves circulation to local areas.
• Assists in injury prevention.
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.1 (b) Angel wings with Spikey Ball
Function Block: Extension / Static Posture
Special case: Computer / Office workers
Region: Full body
START
Exercise Description:
• Sit with your back against the chair, and keep your
shoulders back and down.
• Suck in your lower abdomen and tuck in your chin.
• Place the back of your arms, hands and thumbs against
the wall.
• Slowly bring them against the wall and push your middle
finger down.
• Place spikey ball between your feet and put weight evenly on your feet.
• Lift your toes up and down slowly.
• Maintain good posture and neutral spine throughout exercise.
ACTION
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Stretches tight muscles at the front of your body caused by
prolonged functional activities (e.g. computer work, gardening, driving,
or using a mobile phone).
• Promotes feel of certain muscles firing e.g.: Latissimis dorsi, glutei,
lower abdominals and thus aids strength work.
• Office/ computer workers can use it during the day to maintain core stability.
This will help prevent low back and spinal pain
• Re-addresses the muscle imbalances and postural deviations associated
with prolonged sitting. Especially helpful for people who type and use the
mouse frequently, as it stretches and strengthens the forearm muscles,
helping prevent RSI type injuries
ACTION
Contraindications:
• If you have a serious spinal condition consult your doctor prior to exercises
• Do not use if you have joint inflammation, pathology or bruising
• Stop if you are experiencing excessive pain
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMasters Spikeyball Therapy Drills
2.1 (c) Crucifix Drill
Function Block: Extension / Static Posture
Special case: Computer / Office workers
Region: Full body
Exercise Description:
• Sit with your back against the chair and keep your
shoulders down.
• Make sure your shoulders blades are pointing towards your tailbone.
• Ensure that your upper neck muscles are relaxed.
• Place the back of your palms and arms back against the wall, with your
abdomen sucked in.
• Place spikey ball between your feet and lift your toes up and down slowly.
• Maintain good posture and neutral spine throughout exercise.
START AND ACTION
ACTION
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Stretches tight muscles at the front of your body caused by
prolonged functional activities (e.g. computer work, gardening,
driving, or using a mobile phone).
• Office/ computer workers can use it during the day to
maintain core stability.
This will help prevent low back and spinal pain
• Re-addresses the muscle imbalances and postural
deviations associated with
prolonged sitting. Especially helpful for people who
type and use the mouse frequently, as it stretches the forearm
muscles, helping prevent RSI type injuries
Contraindications:
• If you have serious spinal condition consult your doctor prior to exercises
• Do not use if you have joint inflammation, pathology or bruising
• Stop if you are experiencing excessive pain
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMasters Spikeyball Therapy Drills
2.1 (d) Forearm Massage with Spikey Ball
Function Block: Extension / Static Posture
Special case: Frequent travelers
Region: Full body
START AND ACTION
Exercise Description:
• Sit with your back against the chair and keep your shoulders
down.
• Make sure your shoulders blades are pointing towards your tailbone.
• Ensure that your upper neck muscles are relaxed.
• Extend your arms and hold your palms out
• Gently massage forearm muscles whilst stretching fingers out
• Maintain good posture and neutral spine throughout exercise.
Massage for 15 secs. Repeat both sides
ACTION
Benefits:
• Stretches tight muscles at the front of your body caused by
prolonged functional activities (e.g. computer work, gardening, driving,
or using a mobile phone).
• Re-addresses the muscle imbalances and postural deviations
associated with prolonged sitting.
Especially helpful for people who type and use
the mouse frequently, as it stretches and strengthens the forearm
muscles,helping prevent RSI type injuries
Contraindications:
• If you have serious spinal condition consult your doctor prior to exercises
• Do not use if you have joint inflammation, pathology or bruising
• Stop if you are experiencing excessive pain
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.1 (e) Extensions with Spikey Ball in Lumbar Arch
Function Block: Extension / Static Posture
Special case: Computer / Office workers
Region: Full body
START
Exercise Description:
• Sit on a chair with the spikey ball between your feet and behind low back.
• Keep shoulder back and down and arms by your side (in angel wing
position).
• Squeeze the spikey ball and feel your inner thigh muscles, lower
abdominals and pelvic floor muscles working. Extend through the
spine upwards and backwards.
• Maintain an upright posture, and keep your trunk in 90 degrees
to your hips throughout exercise.
ACTION
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Stretches tight muscles at the front of your body caused by
prolonged functional activities (e.g. computer work, gardening, driving,
or using a mobile phone).
• Promotes feel of certain muscles firing e.g.: Latissimis dorsi, glutei,
lower abdominals and thus aids strength work.
• Office/ computer workers can use it during the day to maintain core
stability. This will help prevent low back and spinal pain
• Re-addresses the muscle imbalances and postural deviations associated
with prolonged sitting. Especially helpful for people who type and use the
mouse frequently, as it stretches and strengthens the forearm muscles,
helping prevent RSI type injuries
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.1 (f) Lower Abdominal Cross Overs
Function Block: Extension / Static Posture
Special case: Computer / Office workers
Region: Full body
START
Exercise Description:
• Sit on a chair with the spikey ball behind low back.
• Keep shoulder back and down and arms by your side (in angel wing
position).
• Take right knee towards left shoulder, gently resist with left arm against
the knee
• Resist for 10 secs. Repeat 10 times. Gradually increase resistance time
• Maintain an upright posture and keep your trunk in 90 degrees
to your hips throughout exercise.
ACTION
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Strengthens core stability helping prevent back pain
• Promotes feel of certain muscles firing e.g. Latissimis dorsi, glutei,
lower abdominals and thus aids strength work.
• Office/ computer workers can use it during the day to maintain core stability.
This will help prevent low back and spinal pain
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
Compliments of:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.2 (a) Supercharge Spikey Ball Warm Up
Function Block: Extension / Static Posture
Special case: Frequent travelers
Region: Full body
Exercise Description:
• Standing position
• Rub spikey ball over all muscles of body e.g. pectorals,
biceps, quadraceps.
• Tuck chin in. Ensure good posture whilst doing so.
• Gradually increase vigor of rubbing .
• Massage each area of body for at least 15
seconds prior to static posture exercises.
START AND ACTION
ACTION
Benefits:
• Reduces tension in the muscles so they can
function more efficiently
• Reduces muscles soreness.
• Decreases muscle spasm.
• Improves circulation to local areas.
• Assists in injury prevention.
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
Compliments of:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.2 (b) Angel Wings with Spikey Ball
Function Block: Extension / Static Posture
Special case: Computer / Office workers
Region: Full body
START
Exercise Description:
• Sit with your back against the chair and keep your
shoulders back and down.
• Suck in your lower abdomen and tuck in your chin.
• Place the back of your arms, hands and thumbs against
the wall.
• Slowly bring them against the wall and push your middle
finger down.
• Place spikey ball between your feet and put weight evenly on your feet.
• Lift your toes up and down slowly.
• Maintain good posture and neutral spine throughout exercise.
ACTION
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Stretches tight muscles at the front of your body caused by
prolonged functional activities (e.g. computer work, gardening, driving,
or using a mobile phone).
• Promotes feel of certain muscles firin e.g.: Latissimis dorsi, glutei,
lower abdominals and thus aids strength work.
• Office/ computer workers can use it during the day to maintain core stability.
This will help prevent low back and spinal pain
• Re-addresses the muscle imbalances and postural deviations associated
with prolonged sitting. Especially helpful for people who type and use the
mouse frequently, as it stretches and strengthens the forearm muscles,
helping prevent RSI type injuries
ACTION
Contraindications:
• If you have a serious spinal condition consult your doctor prior to exercises
• Do not use if you have joint inflammation, pathology or bruising
• Stop if you are experiencing excessive pain
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.2 (c) Toe Lifts
Function Block: Extension / Static Posture
Special case: Computer / Office workers
Region: Full body
Exercise Description:
• Sit with your back against the chair and keep your
shoulders down.
• Make sure your shoulders blades are pointing towards your tailbone.
• Ensure that your upper neck muscles are relaxed.
• Place the back of your palms and arms back against the wall, with your
abdomen sucked in.
• Place spikey ball between your feet and lift your toes up and down slowly.
• Maintain good posture and neutral spine throughout exercise.
START AND ACTION
ACTION
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Stretches tight muscles at the front of your body caused by
prolonged functional activities (e.g. computer work, gardening,
driving, or using a mobile phone).
• Office/ computer workers can use it during the day to
maintain core stability.
This will help prevent low back and spinal pain
• Re-addresses the muscle imbalances and postural
deviations associated with prolonged sitting.
Especially helpful for people who type and use the mouse frequently,
as it stretches the forearm muscles, helping prevent RSI type injuries
Contraindications:
• If you have serious spinal condition consult your doctor prior to exercises
• Do not use if you have joint inflammation, pathology or bruising
• Stop if you are experiencing excessive pain
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
COMPLIMENTS OF:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.2 (d) Lower Abdominal Cross Overs
Function Block: Extension / Static Posture
Special case: Computer / Office workers
Region: Full body
START
Exercise Description:
• Sit on a chair with the spikey ball behind low back.
• Keep shoulder back and down and arms by your side (in angel wing
position).
• Take right knee towards left shoulder, gently resist with left arm against the
knee
• Resist for 10 secs. Repeat 10 times. Gradually increase resistance time
• Maintain an upright posture, and keep your trunk in 90 degrees
to your hips throughout exercise.
ACTION
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Strengthens core stability helping prevent back pain
• Promotes feel of certain muscles firing e.g. Latissimis dorsi, glutei,
lower abdominals and thus aids strength work.
• Office/ computer workers can use it during the day to maintain core stability.
This will help prevent low back and spinal pain
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
Compliments of:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.2 (e) Piriformus Massage
Function Block: Extension / Static Posture
Special case: Computer / Office workers
Region: Full body
START
Exercise Description:
• Sit on a chair with the spikey ball under buttocks.
• Keep shoulder back and down and arms by your side (in angel wing
position).
• Take right knee and leg and cross it over left
• Resist for 10 secs. Repeat 10 times. Gradually increase resistance time
• Push gently down on right knee towards the ground
Maintain an upright posture, and keep your trunk in 90 degrees
to your hips throughout exercise.
ACTION
Benefits:
• Promotes gluteal and hip flexibility.
• Prevents injury at the lower back.
• Stimulates firing of lower tummy muscles.
• Improves rotation of spine.
• Reduces stiffness and tightness in the region especially after
sustained positions such as sitting all day.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
Compliments of:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.2 (f) Calf Pumps
Function Block: Extension / Static Posture
Special case: Frequent travelers
Region: Full body
Exercise Description:
• Sit with your back against the chair, and keep your
shoulders back and down.
• Suck in your lower abdomen and tuck in your chin.
• Place the back of your arms, hands and thumbs against the wall.
• Slowly bring them against the wall and push your middle finger down.
• Place spikey ball between under foot and press down
• Lift your toes up and down slowly, pumping the calf.
• Maintain good posture and neutral spine throughout exercise.
START
ACTION
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Stretches tight muscles at the front of your body caused by
prolonged functional activities (e.g. computer work, gardening, driving,
or using a mobile phone).
• Promotes feel of certain muscles firing. E.g.: Latissimis dorsi, glutei,
lower abdominals and thus aids strength work.
• Office/ computer workers can use it during the day to maintain core
stability.
This will help prevent low back and spinal pain
• Maintains blood flow to lower limbs especially important in air travel
to prevent DVT
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
Compliments of:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.3 (a) Supercharge Spikey Ball Warm Up
Function Block: Extension / Static Posture
Special case: Standing
Region: Full body
START
Exercise Description:
• Standing position
• Rub spikey ball over all muscles of body eg.
pectorals, biceps, quadraceps.
• Tuck chin in. Ensure good posture whilst
doing so.
• Gradually increase vigor of rubbing .
• Massage each area of body for at least
15 seconds prior to
static posture exercises.
Benefits:
• Reduces tension in the muscles so
they can function more efficiently
• Reduces muscles soreness.
• Decreases muscle spasm.
• Improves circulation to local areas.
• Assists in injury prevention.
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
Compliments of:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.3 (b) Angel Wings with Spikey Ball
Function Block: Extension / Static Posture
Special case: Standing
Region: Full body
START
Exercise Description:
• Stand with your back against the wall, and keep your
shoulders back and down.
• Suck in your lower abdomen and tuck in your chin.
• Place the back of your arms, hands and thumbs against
the wall.
• Slowly bring them against the wall and push your middle
finger down.
• Place spikey ball between your feet and put weight evenly
on your feet.
• Lift your toes up and down slowly.
• Maintain good posture and neutral spine throughout exercise.
ACTION
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Stretches tight muscles at the front of your body caused by
prolonged functional activities (e.g. computer work, gardening, driving,
or using a mobile phone).
• Promotes feel of certain muscles firing. e.g. Latissimis dorsi, glutei,
lower abdominals and thus aids strength work.
• People standing for prolonged periods can use it to improve core stability
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
Compliments of:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.3 (c) Crucifix Drill
Function Block: Extension / Static Posture
Special case: Standing
Region: Full body
START
Exercise Description:
• Stand with your back against the wall and keep your shoulders
down.
• Make sure your shoulders blades are pointing towards your tail
bone.
• Ensure that your upper neck muscles are relaxed.
• Place the back of your palms and arms back against the wall, with
your abdomen sucked in.
• Place spikey ball between your feet and lift your toes up and down slowly.
• Maintain good posture and neutral spine throughout exercise.
ACTION
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Stretches tight muscles at the front of your body caused by
prolonged functional activities (e.g. computer work, gardening, driving,
or using a mobile phone).
• Promotes feel of certain muscles firin e.g. Latissimis dorsi, glutei,
lower abdominals and thus aids strength work.
• People standing for prolonged periods can use it to improve core stability
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
Compliments of:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.3 (d) Spikey Ball Heel Thrusts
Function Block: Extension / Static Posture
Special case: Standing
Region: Full body
Exercise Description:
• Stand with your back against the wall, and keep your
shoulders back and down.
• Suck in your lower abdomen and tuck in your chin.
• Place spikey balls under your feet and put weight evenly on
your feet.
• Gently bounce on the balls. Maintain control of pelvis. Hold
your balance. Can oscillate and change legs
• Maintain good posture and neutral spine throughout exercise.
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Improves balance and pelvic control. This can reduce low back pain
People standing for prolonged periods can use it to improve core stability
START AND ACTION
ACTION
ACTI
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
Compliments of:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.3 (e) Standing Calf Stretch
Function Block: Extension / Static Posture
Special case: Standing
Region: Full body
START AND ACTION
Exercise Description:
• Stand with your shoulders back and down.
• Suck in your lower abdomen and tuck in your chin.
• Hold onto the back of a chair for stability
• Place your right foot in front of your left in a stride stance. Place
spikey ball under your right foot.
• Lean into the ball and feel a stretch at the back of the calf
• Maintain good posture and neutral spine throughout exercise.
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Stretches tight muscles at the back of the leg
• Promotes feel of certain muscles firin e.g.
Latissimis dorsi, glutei,
lower abdominals and thus aids strength work.
Assists with walking
• People standing for prolonged periods can use
it to improve core stability
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
Compliments of:
[email protected]
(61) 03 9569 9448
Copyright ©
BACK
McMaster Spikeyball Therapy Drills
2.3 (f) Lower Abdominal Cross Overs
Function Block: Extension / Static Posture
Special case: Computer / Office workers
Region: Full body
START
Exercise Description:
• Stand with spikey ball in hand.
• Keep shoulder back and down and arms by your side (in angel wing
position).
• Take right knee towards left shoulder, gently resist with left arm against the
knee
• Resist for 10 secs. Repeat 10 times. Gradually increase resistance time
• Maintain an upright posture, and keep your trunk in 90 degrees
to your hips throughout exercise.
ACTION
Benefits:
• Maintains the curve of your cervical and lumbar spine.
• Places spine and postural muscles into a good postural position,
hence improving your body awareness
• Strengthens core stability helping prevent back pain
• Promotes feel of certain muscles firing e.g. Latissimis dorsi, glutei,
lower abdominals and thus aids strength work.
• Office/ computer workers can use it during the day to maintain core stability.
This will help prevent low back and spinal pain
ACTION
Contraindications:
• If you have a serious spinal condition consult your
doctor or physiotherapist prior to exercises
• Do not use if you have joint inflammation, pathology
or bruising
• Stop if you are experiencing excessive pain, dizziness or
other symptoms
Personal Exercise Volumes
Time spent on each
OR
exercise
Number of reps per
exercise
Number of reps
per set
Number of sets
per day
Number of sets
per week
Compliments of:
[email protected]
(61) 03 9569 9448
Copyright ©