improve muscle tone, core stability, relieve back pain...

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Improve muscletone, core stability,relieve back pain &stress and enhanceflexibility with yourmediBall®.

Introduction – The Benefits of Using mediBall® 04

History of Swiss Balls 04

mediBall and Sitting – Why should you sit on a mediBall®? 05

mediBall® and Exercise – The benefits of ball training 06

mediBall® Exercise Checklist 07

mediBall® Pregnancy & Birthing 07

mediBall® Exercises 10

mediBall® Abdominal Exercises 26

mediBall® Flexibility Exercises 27

Important Note: Consult your physician before starting any exercise program, especially

if you have had recent injuries, surgery, physical problems or if you have been inactive

for some time.

Disclaimer: Your mediBall® Made Easy booklet is a basic guide to improving balance, muscle

tone and flexibility. All exercises should be performed with care and caution, if unsure about an

exercise please seek professional assistance, we take no responsibility for injuries caused by

stretches performed incorrectly. Reproduction of any material without written permission from

the publishers is strictly prohibited.

Special Thanks to FILA for providing a great outfit for this workout.

Model: Gorgi Quill

Photography by: Charlie Suriano

Designed by: Lauren Sims

mediBall® Made Easy is a product of AOK Health and

©2004 Tel: 03 9574 8999.

www.mediball.com mediBall® made easy 03

contecontents

MediBall is designed andmanufactured in Australiaafter extensive safety testing

at the University of Newcastle. It offersthe user a cushioned orthopedic plat-form which encourages good posturewhile simultaneously allowing the usersbalance and sensory mechanisms toretrain deep muscular ( known as"core") movement reflexes essential insupporting and protecting the spine inday to day activities. Recent researchfrom Queensland University has linkeddysfunction of deep trunk muscles inpatients with back pain. Using mediBallis not only fun but a very cost effectivemethod of beating back pain.

History of Swiss Balls

AOK Health Pty Ltd of Australia havebeen manufacturing the mediBall(Swiss Ball) since 1994 and havegained an international reputation forproducing the best therapy balls inthe world. They are, however, not arecent invention. The large balls origi-nated in 1963 when Italian plasticsengineer Aquilino Cosani, owner ofLedraplastic Toy ManufacturingCompany in Italy, started producingthem out of vanilla-scented vinyl

instead of pungent rubber. However,it was an innovative physical thera-pist, Mary Quinton, in Switzerlandwho first used the balls for therapytreatments with neurologicallyimpaired children. Other therapistssuch as, Dr. Susanne Klein-Vogelbachand Maria Kucera, P.T, then pioneeredball techniques for posture retrainingand back pain rehabilitation.

Since the large balls could only bepurchased in Switzerland, they gottheir nickname "Swiss Balls" and arewidely known to rehabilitation profes-sionals by that name. The SwissBalls first found their way to theUnited States in the early 1970sthrough a few Australian therapistswho went to Switzerland to learnfrom the pioneering Swiss therapists.It wasn't until the early 1990s thatthe balls could be readily purchasedin Australia and they were mostlyused by therapists treating childrenwith cerebral palsy.

In the spring of 1988, Vlatka Zeller, aSwiss therapist, concerned with theescalating numbers of teenagers withback pain, hypothesised that exces-sive sitting was responsible for the

Approximately 80% of the population will suffer from back pain at

some time in their lives and 30% to 40% suffer from back pain at any

one time. Using an appropriately inflated mediBall, offers consider-

able benefits over all forms of exercise and seating.

postural weakness and damage shesaw in her patients. With the help ofan elementary school doctor and prin-cipal, she introduced balls as areplacement for their traditional chairsthinking that sitting on a dynamic sur-face would prevent the back painfound in teenagers.

The success of this initial program ledto a large scale test in Switzerlandwhich showed that children sitting onballs produced the following results:

• Hyperactive children became calmerand could focus for longer periods.

• Other children could generally con-centrate better.

• Handwriting skills improved for chil-dren with poor penmanship.

• Children often showed a betterunderstanding of subject material.

• Disorganised children developed abetter sense of organisation. (Illi 1994)

In Switzerland over the past 6 years ina cooperative effort between Swissphysical educators and classroomteachers there are approximately 5,000Swiss classrooms using the balls forsitting, and use of the balls has spreadto other European countries to pro-mote improved posture and physicalactivity while sitting.

In Australia since the early 1990s,therapists who were trained inSwitzerland, began introducing the

Swiss Ball techniques not only toother physical and occupational ther-apists but also to physical educatorssuch as AOK Health, along withclassroom teachers, athletic trainers,and fitness professionals. Since thattime, children in Australia have beenobserved by their teachers to showthe same positive effects from balluse as their Swiss counterparts.There have been several informalstudies on the beneficial effects ofballs in classrooms but no scientificstudies have been published at thetime of this printing.

mediBall and Sitting.Whyshould you sit on a mediBall®?

The main problem with sitting in aNORMAL chair, is that it does notencourage movement. We may beable to sit "properly" for 10-12 min-utes, but after that our musclesbecome tired and we fall in to badposture, most often using a back rest.We get involved in what we are doingon our computer, and forget about ourbodies. Our muscles switch off! Intime, our muscles become weaker,and less able to support us. This istrue particularly of the small, deeptrunk muscles which are of greatimportance in supporting our spine.

Even though we may go and "work-out" in the gym regularly, we are onlyexercising the major muscles. With

04 mediBall® made easy www.mediball.com www.mediball.com mediBall® made easy 05

intro introduction – Benefits of Using mediBall®

movers (pectoralis major, anterior del-toid and triceps) to perform the action,while the stabilisers and neutralisersare working to prevent any otherunnecessary movement. Because ofthe high neural demand of mediBalltraining, the reps and sets performedcan be minimal to gain a trainingeffect. Time efficiency is as importantas any other factor of training.Stabiliser/Neutraliser StrengthBecause the ball is unstable, thevarious stabiliser muscle groups arechallenged. If the user is unstable,the stabilisers engage to prevent theuser from falling off the ball. Goodstrength and endurance function injoint stabilisers can not only have aperformance enhancing role, butmay also play a role in injury preven-tion in the long run. The user will beable to hold form longer, leading tobetter efficiency.Core Strength and ControlThe concept of core stability shouldbe taught in a stable environment (ieon the floor) initially, and then thatstability can be challenged by put-ting the user on the ball. The usershould be able to control move-ments performed on the ball byusing their core stability. Manyabdominal strengthening exercisescan be performed on the ball in avariety of positions, allowing eccen-tric, isometric and concentric con-traction. Oblique abdominii, rectus

abdominis and transversus abdomin-is may all benefit from these exercis-es, unlike the traditional rectusabdominis work.

MediBall® Exercise Check List

When sitting on the ball:• Sit slightly forward of the ball,• Hips should be slightly higher than

the knees when using the ball as achair (i.e. sitting only)

Safety Check

Prior to exercising, ensure the area isan adequate size, and free from sharpobjects &/or other obstaclesBody CheckTongue on roof of mouthHead, neck & shoulder deactivationChin tucked slightlyActivate TVA (pull umbilicus towardsspine)Activate multifidus (confirm with tapeor by pressing fingers against multi-fidusæ the back muscles mirroring thebelly button)Pelvic Floor ActivationMaintain Neutral SpinePostural Alignment CheckEar, shoulder & hips in alignmentKnees & ankles in alignment

NB. Fatigue is always the guide torepetition i.e stop, rest & then try a fewmore reps.


the smaller deeper muscles beingweaker, we are creating an imbal-ance. How often do you hear ofsomeone "doing their back in" whenthey are performing some relativelyminor task?One probable reason is that theirdeeper trunk muscles (multifidus andtranverse abdominus) are not in goodworking order and are not able tosupport the spine. These muscleswork on reflex and because the reflexis not stimulated when sitting on anormal chair, the reflex actionbecomes a bit "rusty".

Something else to consider is thespine itself. When we sit, our spineshould stay in roughly the same align-ment as when we stand. When we fallinto bad posture, this alignment is dis-torted. When we stay in this distortedposition for hours at a time, we areplacing unusual pressures on thediscs in between each vertebrae, andon the ligaments and muscles sup-porting the spine.

What about the well designed,ergonomic chair? Well, at least insome of these types of chairs, whenyou have it adjusted properly, yourspine is held in correct alignment.The problem is that there is still verylittle movement permitted, and cer-tainly no encouragement to move.The end result is that our body

becomes weaker, less able to supportitself, and less able to cope with thepressures that we put on it when weare not sitting.

mediBall® and Exercise – Thebenefits of ball training

Increased Kinesthetic Awareness Because of the unstable nature of theball, the user is forced to be intrinsical-ly aware of the positioning of theirbody in space.Dynamic FlexibilityFlexibility training on the ball has theadvantage of training a certain degreeof strength at the end range. Havingstrength at the end of a range of motionnot only prevents injury (most muscletears occur at end range) but allows theuser to have control throughout the fullpotential of the movement while mus-cles are lengthening (eccentrically con-tracting). Because the movementscome from a stable core, coaches canisolate specific areas for flexibility train-ing and reach goals quickly (distalmobility on core stability).BalanceThe unstable nature of the ball forcesthe user to make constant weightshifts while on the ball, to find theirbalance points.Prime Mover StrengthFree weights can be performed on themediBall. Exercises such as thedumbbell press can isolate the prime

06 mediBall® made easy www.mediball.com

intro

NOTE: These sizes are not definitivebut only a guide. Larger/bulkier individ-uals may need a larger size ball thanshown purely for comfort and not bio-mechanics. Using the ball for weightlifting also is best with a larger ball thannormal. There is only 10-20% loss ofefficiency if using a larger ball size forexercise. You will rarely use a mediBallat its maximum inflated diameter. Bestresults at 90-95% inflation.

CAUTION: All balls like car tyres wearout with heavy use - we have balls 5years old and still performing well. Ifyou use your ball in a commercialenvironment you may need toupgrade on a regular basis. mediBallPros are not indestructible and maybe weakened or damaged by sharpobjects which may result in the balldeflating. Do not use a mediBall thathas been damaged. Always keep youractivity area clear of sharp objects orcorners, and check your ball regularly.

Ball Size Junior Small Medium Large Ex Large

Diameter 45cm 55cm 65cm 75cm 85cm

Use for mainly sitting

User’s height (cm) Less than 150cm 150 – 165cm 165 – 180cm 180 – 200cm Over 200cm

User’s height (foot & inches) Less than 5’ 5’ – 5’6" 5’6" – 6’ 6’ – 6’8" Over 6’8"

Use for mainly exercise

User’s height (cm) Less than 160cm 160 - 175cm 175 – 195cm Over 195cm

User’s height (foot & inches) Less than 5’4" 5’4" – 5’10" 5’10" – 6’6" Over 6’6"


introCorrect Ball Sizing

mediBall® Pregnancy &Birthing

mediBalls can be used to improveposture, coordination, balance, musclestrength and flexibility. They enhancelabour with gentle pelvic movement,optimal positioning, and support. Auseful non-invasive, non-medical,woman-friendly tool for midwives tooffer their clients.

Over recent years midwives aroundthe world have actively sought waysof de-medicalising childbirth, andrestoring to the woman her authorityover her body in the birth process.Women are encouraged to be activein labour; to choose their supportpeople; to use local warmth andtouch rather than unnecessarydependence on medical analgesia; tostand under a shower or rest in a tubof warm water; and to choose theirplace and position for giving birth.

You could say balls have bounced ontothe birthing agenda. This has happenedas midwives have seen the balls in usein other areas of health and fitness. Theprinciples of good posture, muscle bal-ance and stabilisation, gentle pelvicmovement, and relaxation can be read-ily applied to the birthing woman. Ballsalso bring with them potential for reliev-ing nervous tension - memories ofchildhood play, and the occasional'balls' joke have a way of putting peo-ple's minds at ease. The ball is easy toclean, can be used on the floor, in theshower, or on the bed, and provides acomfortable alternative seat or backsupport for a member of the 'team' ifthe labouring woman is not using it.

What happens when a labouring womansits on a ball? The knees are apart, withno adduction muscle tension. Pressureon the whole sitting area is equalised, asopposed to the excessive pressuresexperienced when sitting on toilet or

birthing stool. The woman's pelvic inletis tilted forward in relation to her spine,encouraging an occiputo-anterior posi-tion of the fetal head. The dynamicnature of the supporting surface meansthat any movement by the woman initi-ates a wave of corresponding move-ments. Pelvic tilting, both laterally andanterio-posteriorly is easy. Gentle exer-cise of the muscles of the woman'sabdomen, back and pelvic floor occurs

without conscious control. It is easy toget up off the ball and return to it later.

Balls are an exciting new inexpensivedevice for use in the maternity scene.In this booklet we have limited it touse in labour. There are many moreuses that are being explored in gener-al women's health, and pelvic floorand back strengthening postnatally,that are of significance to midwifery.


intro

Purpose of exercise: Developpostural awareness and strength in aseated position.

Instruction: Sit on the ball withstraight back and knees close together.Note: Hips should be slightly higherthan knees on the correct ball size. Sittall. Relaxed breathing. Tuck yourlower stomach in.

Seated Base Exercise Position

The mediBall exercises focus on developing the muscles that pro-

mote spinal stability—a key component of spinal health focussing on

the muscles that keep the spine stable. Recent scientific research

from Queensland University in Australia has identified spinal stability

in the prevention and recovery of back related pain and injury.


Purpose of exercise: Activatemuscles that control the lower spineand the pelvis.

Instruction: From Seated Baseposition, tilt hips from side to side.

Pelvic Tilt


exercismediBall® Exercises

www.mediball.com mediBall® made easy 1312 mediBall® made easy www.mediball.com


Hip Extension Feet on BallPurpose of exercise: Strengthen back ofthigh (hamstring) and bottom muscles. Activatemuscles that control lower spine and pelvis.

Hip Extension—Single Leg

Purpose of exercise: Same target area as hip extension—just more intense.

Instruction: From Supine Feet on Ballposition, raise one foot off ball.Return to base position and repeatalternating legs.

Purpose of exercise: Activatemuscles which control the lower spineand the pelvis.

Instruction: Lie on floor with feet onball. Raise hips until back is straight.

Supine Feet on Ball—Base Position

Purpose of exercise: Challengeyour balance by minimising yourbase of support.

Instruction: From Seated Baseposition, lift one leg and extend.Alternate legs. Keep your back straight.

Single Leg LiftInstruction: From Supine Feeton Ball position, lower hips tofloor and return to base position.


exerc mediBall® Exercises

Hamstring Curl Russian Twist—Lower Body

Purpose of exercise: Strengthenhamstrings.

Instruction: From Supine Feet on Ballbase position, roll the ball towardsyour bottom, then return to baseposition. Maintain neutral lordosis.

Purpose of exercise: Mobiliselower spine and strengthenabdominals in rotation.

Instruction: Lie on floor with feet onball, knees bent. Roll ball to one sideand return to base position. Continuerolling ball to alternate sides.

Always perform mediBall exercises in a

slow and controlled manner



Supine Feet on Floor—Base Position Russian Twist—Upper Body

Hip Extension Feet on Floor

Purpose of exercise: Strengthenhamstrings, bottom muscles andactivate muscles that control the lowerspine and pelvis.

Instruction: With knees bent and ballbehind back, slowly roll backwardsuntil ball is under shoulders and backis straight. Palms up.

Purpose of exercise: Strengthenhamstrings, bottom and activatemuscles of lower spine and pelvis.

Instruction: From Supine Feet onFloor base position, roll forward archingback and return to base position.

Purpose of exercise: Strengthenabdominal wall in rotation.

Instruction: From Supine Feet onFloor base position, raise arms towardthe roof and clasp. Roll arms andshoulders from side to side.


ercises mediBall® Exercises

Lateral Ball Roll Prone Feet on Ball—Base Position

Push Up

Purpose of exercise: Strengthenhamstrings, bottom, upper andlower back.

Instruction: From Supine Feet onFloor base position, stretch arms outto the side. Roll ball under shoulders,alternating from side to side.

Purpose of exercise:Strengthen shoulders, abdominals &activate muscles that support lowerspine & pelvis.

Instruction: With arms directly undershoulders and one foot on the ballslowly place second foot on ball untilbody is in a prone position.

Purpose of exercise: Strengthenshoulders, abdominals and activatemuscles around the lower spineand pelvis.

Instruction: From Prone Feet on Ballbase position, lower body toward thefloor keeping back straight. Return tobase position and repeat.

Always brace your abdominalsand do not arch your back.


xercis mediBall® Exercises

Prone Jack Knife Prone Hands on Ball—Base Position

Push Up

Purpose of exercise: Strengthenshoulders and abdominals.

Instructions: From Prone Feet onBall base position, roll ball towardshands keeping back straight. Returnto base position.

Purpose of exercise: Strengthen shoulders, abdominalsand activate muscles around lowerspine and pelvis.

Instructions: Kneel in front of ball,place hands on ball and raise hipsuntil in a prone position and armsoutstretched.

Note: Keep hands directly undershoulders.

Purpose of exercise: Strengthenshoulders, abdominals and activatemuscles around lower spine and pelvis.

Instructions: From Prone Hands onBall base position, lower body towardthe ball keeping back straight.

Do not attempt the exerciseprogression until you’ve

mastered the base exercise.



Prone Pelvis on Ball—Base Position Trunk Extension

Single Leg Extension

Purpose of exercise: Strengthenmuscles around shoulders and spine.

Instruction: Position yourself on theball with your pelvis placed on top ofthe ball. Place your hands underneathyour shoulders.

Purpose of exercise: Strengthenmuscles around lower spine and bottom.

Instruction: From Prone Pelvis on Ballbase position, raise one leg and returnto base position. Alternate legs.Note: Do not raise leg higher thanshoulder height.

Purpose of exercise: Strengthenmuscles around the lower and upperspine and bottom.

Instruction: From Prone Pelvis on Ballbase position, cross arms over chestand raise shoulders then return tostarting position. Don’t over extend.



Prone Knees on Floor—Base Position

Forward Ball Roll

Purpose of exercise: Strengthenabdominals and muscles around thelower spine and pelvis.

Instruction: Kneeling in front ofball, place forearms on ball. Keepback straight.

Purpose of exercise: Strengthenabdominals and shoulders.

Instructions: From Prone Knees onFloor base position, roll ball awayfrom body then return to startposition. Extend at hip and shoulderat same time.

When starting any new exercise,

perform in front of a mirror to

ensure correct technique.


flexibmediBall® Flexibility Exercises


abdom mediBall® Abdominal Exercises

Ab CrunchAbdominals

Oblique Crunch

Quadratus Lumborum

Purpose of exercise: Strengthenupper abdominals.

Instructions: Sit on ball with armsoutstretched. Roll forward until lyingon ball with back straight and kneesbent. Contract abdominals in aforward motion. Release and return tostarting position.

Abdominal exercises provide a sequential format for abdominal

strengthening firstly on gaining control of the key stability muscles of

the abdominal wall plays an important role in the prevention and

recovery of back related pain and injury.

Flexibility exercises focus on a range of movement of the spine plus

stretching key muscles in the upper and lower body which influence

healthy back function.

Purpose of exercise: Strengthenoblique abdominals.

Instructions: Start in same position asAb Crunch. Contract abdominals in asideward motion. Return to startingposition and repeat on alternate side.

Purpose of exercise: Stretchabdominal muscles.

Instruction: Lie with your back on theball, stretch over the ball, position yourarms above your head and relax intothe stretch.

Purpose of exercise: Stretch obliqueabdominals.

Instruction: Lie on your side on theball, the ball should be supporting theside of your trunk. Keep your top legstraight and position your top arm overyour head. You should feel the stretchin the side of your trunk.


xibili mediBall® Flexibility Exercises

Lumbar Erector Pec Major

Quadriceps

Thoracic Extension

Purpose of exercise: Stretch lowerback and quadriceps.

Instruction: Lie on your tummy on theball. Drop your head and shoulderstowards the floor. Maintain footposition and relax into the stretch.

Purpose of exercise: Stretch backand shoulders.

Instruction: Position yourself onyour knees, place the ball in front ofyou. Position your hands on top ofthe ball allow your back to droptowards the floor.

Purpose of exercise: Stretch chestmuscles.

Instruction: Position yourself on yourknees, place the ball underneath yourarm/shoulder. Drop your upper back.

Purpose of exercise: Stretch thighmuscles.

Instruction: Assume the same positionas the hip flexor stretch. This time,place the ball behind your right foot.Bring the ball towards your bottom toincrease the intensity of the stretch.


xibilitymediBall® Flexibility Exercises

Hip Adductor

Hamstring

Purpose of exercise: Stretch inner thigh.

Instruction: Position yourself seatedon the ball. Take your left leg out tothe side and your right leg in front ofyour body. Gently lean to the rightand maintain your left leg position.You should feel the stretch throughyour left groin / inner thigh.

Purpose of exercise: Stretch back ofthigh and calf muscles.

Instruction: Position yourself seated onthe ball. Place your right leg out in frontof you, hands on your hips. Bring yourtoes back towards your chest toincrease tension behind your inner thighand calf, lean forward from your hips.

Buy yourmediBall®

onlinePurchase your AOK mediBall®

without leaving the comfort of yourown home.

Visit WWW.AOKHEALTH.COMto order today or call uson 1300 550 895

AOK mediBall®The World’s Strongest Swiss Ball• Anti-Burst 500kg• 45cm to 85cm• Tested by the University

of Newcastle• Available in a variety of colours

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