Thanks for choosing to align with us throughout 2017

We all get a little stressed sometimes and we all know stress is not good for us. To help you de-stress, we have put together a quick little routine for you to do at home or at the office. Once you run through our stress ball routine, you will also realise there are additional benefits for both the mind and body.

 

Rolling Hand Massage

  • Roll the ball under your palm against a table, back and forth up to 20 times with each hand.

Ideal for – releasing shoulder girdle and neck tension, especially during long stints of working on a computer.

Squeezes

  • Hold ball in the middle of your palm, wrap your fingers around it.
  • Squeeze and hold for 3 secs, then rest. Repeat 10 x.
  • Build up to 10 secs, with a 5 secs rest.
  • Switch hands and repeat.

Ideal for – strengthening hand grip and forearm flexors which can assist in the prevention of repetitive strain injuries of the wrist & forearm.

Pinches

  • Hold the ball between your thumb and index finger.
  • Squeeze and hold for 3 secs, then rest.  Repeat 10 x.
  • Build up to 10 secs, with a 5 secs rest.
  • Switch hands and repeat.

Ideal for – specific pincer grip strength, which can be an indicator of overall body health. Used for turning keys, opening small jars etc.

Twisting

  • Hold the ball loosely between palms, one on top of the other, fingers straight.
  • Press and then twist hands in opposite directions as if trying to untwist the lid of a jar.
  • Release press
  • Press and twist the hands in the reverse the direction.
  • Repeat 5 x
  • Swap opposite hand to the top and repeat

Ideal for –integrated shoulder girdle & wrist stability, which combined with ideal sitting or standing posture can prevent shoulder girdle and neck issues

Throw & Catch

  • Throw the ball against the wall and catch. Repeat 10 x each hand.
  • For extra challenge try these variations:
  • Throw with one hand; catch with the other. Reverse.
  • Stand on one leg and repeat. Make sure you do each leg.
  • Stand on a pillow or cushion – try with both feet on the cushion before you try single legs.
  • Ask someone else to throw the ball to you from all different directions and catch with alternate hands.

Ideal for – combining balance and hand eye co-ordination with a little fun. Set yourself little challenges, how many can you catch in a row?

Pickups

  • Place the ball on the floor.
  • Squat to pick it up, stand and pass it overhead from one hand to the other and squat down to put it back on the floor.

Top tip – try not to rounds your back when bending down

  • Stand on one leg, bend to pick up the ball, straighten up and pass the ball overhead again and then bend to place it back on the ground.

Top tip – try to fold at your hips, knees and ankles evenly

Ideal for – maintaining flexibility of hips, knees and ankles to ensure we can squat down to the floor. Another indicator of overall health. The single leg version again challenges balance which assists us all, from improved sports performance to minimised risk of falls.