Exercises for Spinal Cord Injury Rehab using the ZN Squish Ball
The most versatile tool in neuro recovery
At Zebrafish Neuro we’re always looking for ways to help SCI athletes (our term for anyone with a spinal cord injury) move more:
Often
Independently
In a variety of positions
In a variety of places
In 2020 I started coaching my SCI athletes over ZOOM, which pushed me to create creative neuro rehab programs that can be executed in someone’s home with simple, affordable and accessible pieces of equipment for SCI rehab.
Check out our previous blog post on “SCI rehab home gym essentials” here.
Introducing: the Squish Ball
I found myself gravitating towards a 9” pilates ball for almost every SCI client I worked with:
Cervical spinal cord injury, needing more supportive movement
Thoracic spinal cord injury, needing stability challenges
High tone spinal cord injury, needing to increase mobility
Low tone spinal cord injury, needing to increase stability
This little powerhouse of a ball is incredibly versatile and works with ANY level of SCI to support a range of rehab goals, such as:
Managing tone
Enhancing proprioception
Modifying exercises to make them easier or harder
Facilitating active movement in areas below the level of injury
Since I was sending every new client a Pilates ball for home use, and buying them by the dozens for my professional courses, I set out to create my own ball specifically designed for my SCI recovery program and the spinal cord injury community.
Even now that I work in person with my clients, I still reach for the squish ball to quickly create dynamic movement experiences and easily assign home exercises. The squish ball is a real no-brainer add to my studio and client’s home exercise kit!
Grab your ZN Squish Ball to get started on your Squish Ball journey!
The Squish Ball: making your basic exercises exciting again!
The best way to experience the versatility of the squish ball is to try some of the standard lying-on-your-back, tummy time, and side-lying exercises with a squish ball UNDERNEATH the body. This creates a novel experience in a familiar position, offering:
The ability to rotate & mobilize the spine - “wiggle room”
A supportive “lift” that doesn’t inhibit movement
A challenge to stabilize on the ball - don’t fall off!
The following exercises are generally where I start each of my SCI coaching clients because they are relatively accessible and create foundational spine mobility and stability. Read through them and let me know which one you’ll try first!
Exercises for Spinal Cord Injury Rehab using the ZN Squish Ball
These exercises can be performed daily, as tolerated, for maximum benefit!
Exercise #1:
Supine 3D Thorax
Objective:
Improve thoracic spine mobility (rotation).
Connect to dynamic scapular (shoulder) control.
Improve core stability.
Set-up:
Place the Squish Ball in between the shoulder blades.
Use pillows, blocks, etc. to lift the head to a comfortable position.
The head should not be “hanging back” and the ribs should not be popping up.
You probably need more pillows than you think!
Helper can position at the legs with knees in armpits and hands available to support the trunk position. See photo.
Execution:
See video tutorial here on Instagram.
Start with the arms at the side. Wiggle the ribs back and forth to feel and enjoy the range of motion that comes with the squish ball.
Stabilize in the middle with one arm as the other arm lifts off the floor. Be mindful not to press the head into the pillow for stability!
Challenge: perform both sides together “backstroke” arms while balancing on the ball.
You can also do 3D thorax wiggles in a reclined power chair!
Exercise #2:
Prone 3D Pelvis
Objective:
Improve lumbar spine mobility (rotation).
Connect to hips.
Improve core connections.
Release tension in front of hips.
Set-up:
Lie on stomach. Place the Squish Ball under the hips.
Move the ball up or down to a comfortable position.
NOTE: For those with supra-pubic catheters (SPCs), be mindful of the ball placement, or just skip this one and head over to the side-lying version.
Execution:
See video tutorial here on Instagram.
Wiggle hips side to side.
Exercise #3:
Side-lying hip slides
Objective:
Improve lumbar spine mobility (rotation).
Connect to hips.
Improve core connections.
Set-up:
Lie on side with the bottom leg straight down and the top knee bent up.
Place the ball under the top knee with something to block the foot from sliding down (use a weight, someone else’s foot, wall, etc.)
Execution:
See video tutorial here on Instagram.
Rock the hips forward and back, using the squish ball as a “friction-less” surface to glide.
Press down with the top arm for some extra ‘umph.’
Challenge: Hold the torso steady while moving the hips.
Challenge +: move the shoulders OPPOSITE the hips for a reciprocal walking pattern.
Challenge ++: perform this in Side Elbow Prop.
Exercise #4:
Prone and Side drape/breathing
Objective:
Improve rib mobility for expansion during breath.
Decrease tone through a parasympathetic response to mindful breathing.
Set-up:
Place ball under sternum or side of ribs.
Support head as needed.
Relax the body.
Helper can place hands over ribs to cue the rib expansion.
Execution:
Perform 6 second inhales (lifing off the ball) with 6 second exhales (pressing into the ball) for 2 minutes.
OPTION: change the breath-effort pattern by pressing INTO the ball on the inhale and OFF the ball during the exhale.
For SCI Athletes & rehab professionals
Whether you’re using it as a professional in-clinic or as an SCI athlete at home, the ZN Squish Ball was created to simplify and amplify your recovery journey.
Check out Chelsea’s home workout using her ZN Squish Ball!
Want more Squish Ball?
These are just a few of our favorite squish ball exercises that most SCI athletes can engage with. But there’s more where that came from!
Keep an eye out on our Instagram for exercise tutorials and video clips of SCI athletes using the ball in their home programs.
Join us for one of our quarterly online community classes - RSVP here.
Jump into a professional course where we share all the ways to reduce tone and improve stability, both for in-clinic and at-home SCI recovery programs.
About the Author of this Blog:
Stephanie Comella has been working with individuals with spinal cord injuries since 2011. She blends her formal education in movement science, Pilates, and other mindful movement modalities with neurological science to provide an intuitive, hands-on style of teaching focused on body re-connection. Stephanie aims to empower both individuals with SCI and their trainers using a human-powered healing approach.
