Exercise Ball Stretch
How to use the Exercise Ball
1. Clear a large space ensuring that you have 2 feet clear on either side of you and 3 feet clear in front and behind you.
2. Brace the ball with your hand to steady it then sit on it like a chair. Keep your feet flat on the floor and shoulder-width apart.
3. Slowly walk your feet forward and roll yourself down the ball until you are lying against it fully with your back and head. Do not attempt to hold your head up while you are on the ball as this increases neck and shoulder tension.
4. Raise your arms straight up to the ceiling and then lower them to your sides. Hold this position for 30 seconds and maintain steady breathing.
5. Next, raise your arms straight up to the ceiling once more and then lower them above your head. Hold this position for 30 seconds and maintain steady breathing.
6. While in this position, take a small step backwards. First, breathe in and extend your legs to arc your body over the ball so your hands may become close to or touch the ground. Then, breathe out and return your body back to the first position you started in. Rock back and forth like this slowly for 1 minute.
7. From this position, slowly walk and roll yourself forward so that your bottom is lowered onto the floor and you have reached the seated position. Remember to keep your head relaxed against the ball as you do this. Do not stand up immediately as this may lead to dizziness and lightheadedness. Instead take 15-20 seconds to sit and allow your blood flow to return to normal.
Please contact the doctor or any of the staff should you need assistance or a second consultation to refresh you on the correct procedures.
Repeat 5 x week
Cervical Traction Stretch
How to use the Cervical Traction unit
1. Adjust to ensure that the padded handle hangs slightly lower than where your chin is when standing normally (Find the unit that can be adjusted to your height, keep in mind you may have to move it to a lower/higher hook). 2. Perform cervical warm-up, joint lubrication, and cartilage nourishment exercises (twist, flex and extend head/neck) through full ranges of motion, this will ensure you receive the most benefit and least strain. 3. Step close to the wall with your toes up against it and your feet shoulder-width apart. 4. Place the large padded, curved piece behind the neck and small padded handle under the chin. 5. Hold handles firmly; relax and bend the knees utilizing desired body weight to experience traction in the neck initially (act as if you‘re trying to sit on a chair). If necessary, brace yourself with your elbows against the wall. 7. Deep, diaphragmatic breathing enhances traction. Breathe in deeply when bending the knees and exhale when unbending the knees.
Initial use may result in discomfort which can be controlled through the use of ice for up to 20 minutes directly following traction use. Please contact the doctor or any of the staff should you need assistance or a second consultation to refresh you on the correct procedures.
5 seconds 5 repetitions 3 x per week (for the first week)
THEN: 10 seconds 10 repetitions 5 x per week after
Looking forward to a healthier you!