Swiss Ball Manual Colour

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Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008

Exercise Manual

Developed by John Petrozzi

Petrozzi Health and Wellness Centre

Introductory CourseComplete with detailed notes and photos of exercises designed to improve corestability and strengthen back and abdominal muscles.

Guidelines for Safe andEffective Swiss Ball

Practicesupplementing your chiropractic care

First Edition


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Petrozzi Health and Wellness Centre, 2004, 2005, 5006, 2007, 2008 2

Informed Consent 4

Abdominal and Back Exercises 7

Contents

Introductory Ball Exercises 6

Leg Exercises 10

Preface 3


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Preface

This Swiss Ball exercise manual has been developed to supplement your

chiropractic care with a series of low-impact, total body strengthening exercises.

This manual presents all the essential exercises that provide a useful reference tool.

All exercises are easy to learn. Each exercise has been specifically designed

to target those muscles which are important in maintaining good posture and core

stability. By performing these exercises regularly, the whole body will become

stronger as will the important core and spinal muscles. Additionally there will be

improvements in posture and muscle tone.


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1. Purpose and Explanation of Swiss Ball ManualYou will be performing exercises utilizing a Swiss Ball to strengthen muscles in thetrunk region (abdominal and lower back). Weakness and muscle wasting in these

areas is a common source of recurring spinal complaints and chronic pain. As thesemuscles can be difficult to target, incorrect exercise techniques are often adoptedsometimes leading to further injuries. In this program you will be gradually taughtproper exercise technique at a relatively low level and will advanced yourselfdepending on your fitness level. In addition to these exercises with Swiss balls, it isadvised that you warm up prior to commencing including stretching and a gentlewalk. Please not it is your responsibility to stop the exercise sessionimmediately when you feel symptoms of undue breathlessness, fatigue,dizziness, chest pain, headache or any other symptom during your workout.The producer of this manual takes no responsibility for any events ofmisfortune occurring during a Swiss ball work out. Please take all precautions

necessary to make your work out a safe one.

2. Attendant Risks and DiscomfortsThere exists the possibility of certain changes occurring during the exercisesessions. These include abnormal blood pressure, fainting, irregular, fast or slowheart rhythm. Following each session you may feel soreness and stiffness in themuscles that have been exercised. This discomfort is a normal part of training and isusually only minor lasting about 24 to 72 hours. With regular training, you shouldsee a reduction in the level of discomfort experienced after each session.

3. Responsibilities of the ParticipantInformation you possess about your health status or previous experiences of heart-related symptoms (such as shortness of breath with low-level activity, pain,pressure, tightness, heaviness in the chest) with physical effort and previousmusculoskeletal injuries may affect the safety of the exercise session. Please checkwith your health care professional prior to commencing if you are unsure. Yourprompt reporting of these and any other unusual feelings with effort during theexercise sessions itself is of great importance.

4. Benefits to be ExpectedUpon completion of this training program you will have an understanding of the

correct exercise techniques for the trunk muscles and the importance of thesemuscles in maintaining postural stability, minimizing spinal complaints and otherinjuries. With regular participation in such exercise sessions you may see anincrease in muscular strength and endurance, improved muscle tone, reduced backpain and an overall improved quality of life.

Informed Consent


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5. InquiriesAny questions about the procedures or techniques used during the exercisesessions are encouraged. If you have any concerns or questions, please ask us forfurther explanations. Petrozzi Health 02-9518-0096

6. Freedom of ConsentBy performing the exercises detailed in this manual I hereby consent to voluntarilyengage in these Swiss Ball exercises. My permission to participate in these exercisesessions is given voluntarily.

I have read this form, and I understand the exercise procedures that I will performand the attendant risks and discomforts. Knowing these risks and discomforts, andhaving had an opportunity to ask questions that have been answered to mysatisfaction, I consent to participate in these exercises. For further questions please

contact Petrozzi Health 02-9518-0096.

Informed Consent (continued)


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Introductory Ball Exercises

1. Perfect Posture Awareness

Align ear hole with tip of theshoulder and centre of hip.Flatten tummy, squeeze pelvicfloor and make your body talland long.NB: This is the exact posture tomimic in every exercisedemonstrated.

2. Tilts

Tilt groinforward

Push tailbone back

3. Sways

Push hips toright side

Push hips toleft side


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Abdominal and Back Exercises

4. Sit-up

Initiate the contraction at the front of theneck (like a breaking wave).Concentrate effort at belly button.Controlled movement (slowly up andslowly down)

5. Short Obliques

Use side abdominalarea (obliques)

6. Back Arch

Bend forward then tighten buttocks and abdomen, next use lower backmuscles to bend the body backwards


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Abdominal & Back Exercises (continued)

7. Long Obliques

Use side body muscles with arms out straight and lift body sideways

8. Cat

Make abdomen tuck in and push spine backwards

9. Bolt

Use legs, buttocks and abdominal strength to straightenthe body


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Abdominal & Back Exercises (continued)

10. One-legged Bolt

Use leg, buttock and abdominal strength to straighten body

11. Kangaroo Kick

Set up first with heels on ball and abdomen firm.Hold this position and straighten legs.

12. Twister

Hold firm abdomen and roll legs from side to side


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Leg and Arm Exercises

14. One-legged Bucking Bronco

Hold position supporting with firmshoulders, leg and abdomen.

13. Bucking Bronco

Hold position, firm shoulders,leg and abdomen.

15. Road Block

Firm abdomen, buttocks and legs.Keeping legs straight, lift both legs up.

Bend knee while holdingbody still.

Bend both knees while holdingbody still.


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Leg & Arm Exercises (continued)

16. Ceiling Lifter

Bend knee to starting position Push heel upwards using strong leg, buttock

and back and abdominal muscles.

17. Cross-eyed Superman

Balance on ball, lift opposite arm andleg (keep arm and leg straight).

Maintain strong back and abdomen

18. Military Press

Maintain straight spine, hold abdomen firm.

Lift and lower body using strong chest and arm muscles


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Author:

John Petrozzi, BSc. M.Chiro, ICSSD

Private practice, principle Chiropractor at Petrozzi Health and Wellness Centre183 Norton Street NSW 2040 Australia

Participated in 2000 Olympic chiropractic support team Team Chiropractor for 1st Division English soccer team (Grimsby Town F.C.) General interests and participant in sports chiropractic endeavors NSW representative for CAA Sports Council 2001 to present (2004)

Date post:	04-Jun-2018
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Swiss Ball Manual Colour

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