Therapy Ball Information
The first 20 GC delegates to attend Karen Furneaux’s health information sessions will receive a
complimentary set of Yoga Tune-Up Balls. Below are suggested exercises for optimal use.
YOGA TUNE-UP (YTU) THERAPY BALLS – FROM HEAD TO TOE!
Practice the following exercises to eradicate pain, improve posture and enhance performance.
NECK – to release sub occipital muscles
Lie supine with knees bent. Place both YTU balls at the base of the occipital bone on either side of the
spine. Hold 30 seconds to 2 minutes to optimize self-myofascial release. TIP: Keep the balls inside the
bag.
UPPER BACK – to release rhomboids and posterior shoulders
Lie supine or lean into YTU balls against a wall. Place YTU balls between spine and scapula (not on bone).
Move YTU balls up/down and lift arm up/down several times to help optimize self-myofascial release.
Repeat on opposite side.
HANDS AND FOREARMs – to release palmer aspect of hand and anterior/posterior sides of
forearm
Place one YTU ball between hand and hard surface (e.g. a desk). Roll YTU ball around palm and along
each finger. Use gentle pressure, pushing down onto ball. Repeat on opposite side.
Place one YTU ball at base of forearm in pronation and roll back and forth from wrist to elbow. Repeat
with forearm in supination. Perform on opposite side.
LOWER BACK – to release lumbar paraspinals
Lie supine with knees bent. Place both YTU balls along either side of the lumbar spine. Hold for 30
seconds in one spot and then lower YTU balls along spine from L3 to L4 to L5 to S1, etc. TIP: Keep the
balls inside the bag.
FEET – to release plantar fascia
Sit or stand with YTU ball underneath foot. Roll ball back and forth from heel to toes applying gentle to
hard pressure. Repeat for several minutes per foot.
Disclaimer: The information presented is offered for informational purposes, use at your own discretion when
performing exercises. The author’s disclaim any and all liability from the information provided.
For video instructions and additional exercises visit https://www.yogatuneup.com/therapy-ball-videos