During the last few weeks, I have provided the “blueprint” for restoring strength and function by doing isometric resistance exercise. Below is a list of the tools I believe are necessary to do the job:

Two foam cervical rolls. These rolls help maintain stress-free spine positions and may be used for the neck or lower back.  Rolled-up towels also work but not as well as foam cervical rolls. You can order cervical rolls here.

A gym ball. The 55-cm size is the right size for most people. If you are over 6-feet tall, a 65-cm gym ball may work best. These gym balls are available at most department stores like Walmart or Target, and at most sporting goods stores.

A small timer. A small kitchen timer works well, or a small sports timer.

An exercise mat.

Hand weights. A set of two, 1-pound weights and a set of two, 3-pound weights works well. Weighted balls are good for hand comfort.

A Bosu exercise half ball. This exercise device may be used as a substitute for a gym ball. It is more stable and better for certain exercises than a gym ball, though it is less affordable. You can order a Bosu here.

A half foam roll or a folded beach towel. This is sometimes recommended to support the lower back when doing some exercises. You can order a half foam roll here.