How to Use a Balance Disc
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Pushups: With both hands on the balance disk (or on two separate disks), perform pushups with good form. Crunches: Sit with the cushion under your buttocks and lower back, knees bent with feet on the floor. Lower your torso to the floor. Contract your abdominal muscles and bring your torso up towards your knees.Kneeling Rotations Kneel on balance disc with upper body straight (forming a 90 degree angle at the knees), toes lightly touching the floor.
Keeping your body tall and chest lifted, cross your arms in front of your chest. Rotate your torso and.Sitting on the balance disc creates active and dynamic sitting. Place the disc directly onto the chair, this provides a less stable sitting surface, which means that the body has to make continuous small movements to correct balance.
These movements strengthen the deep core stability muscles which provide postural support to the body.Put the disc on a chair or flat sitting area, and sit on it. For some people, you might have to use your hands for balance or even have someone help steady you. It is almost like a modified version of sitting on a swiss/stability ball.
Once you sit on it, you can shift back and forth side to side.Beginners are encouraged to do sitting exercises using the balance disc. You can eventually come up with several ways on how to use the balance disc while sitting on it.
Even when you are not literally exercising, you can still sit on the balance disc. You can place it on your chair, you can stand on it, even kneel.Balance Disc Crunches.
Sit on the balance disc keeping your feet off the ground and using your hands as needed for stabilization. Lean back as far as possible while extending your legs at the same time. Once the body is extended, bend your knees and waist bringing your knees into your chest.Level 1: Lie on your back with knees bent and set your feet on top of the balance disc (or use two, one under each foot) so heels are underneath knees.
Extend arms out at your sides, resting on the floor. Press up through your heels and raise hips.Sit on the floor sideways with one hand centered on the disc. Engage your core muscles, lift your hip off the floor and raise the opposite arm above you. Hold position as long as you can, then repeat with opposite side.
Lay face down with both feet centered on the disc.How to sit on a wobble cushion. Intermittently. Not constantly.
At first, most people want to sit on their new wobble cushion all day long, but the proper usage of this tool is intermittent: use it for about half an hour at a time, put it aside for a while, and then put it back on the chair.Put the disc on a chair or flat sitting area, and sit on it. For some people, you might have to use your hands for balance or even have someone help steady you. It is almost like a modified version.Balance Disc Crunches.
This is an exercise which can be performed sitting on top of your balance disc, just ensure the surface is large enough to support you comfortably. While sitting on the balance disc raise your feet off the ground only using your hands for support if needed.If you get really good at this, buy a balance disk and practice on that. Chair squats: Use a chair and practice getting up from a sitting position, 20 times with no hands. Squats help strengthen.
To target your abs more specifically, you can do scissors. Start by sitting on the disc with your feet off the floor and legs straight. Use your hands to stabilize yourself if necessary. Slowly raise one leg 6-12 inches, then switch.
The most useful and effective way to use a stability disc for improving core strength and straightening less than perfect posture, is to sit on the cushion for short periods and often during the day. Yes, it is possible to slouch, so it is important to be aware to maintain.Work your abs from the chair of your choice with a posture-improving inflatable Balance Disc.
The Balance Disc engages your core muscles while sitting and can also be used.
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31 comments
Power Systems balance Stability Disc for ankle strength: https://amzn.to/2ZWCDzd
Nice video. I purchased a stability disc like 2 months ago. Most of my ankle problems disappeared after just some weeks of regular training with it. Can only recommend people to start using it.
I’ve played football my whole and all I can say is that the injury’s I’ve endured from running are a lot more frustrating.
QD: I rolled my ankle badly when i was running last winter in the dark. I was going probably too fast given the conditions. I didn’t see the uneven surface of the pavement and rolled my ankle and tore my ligaments. Cast for two weeks and total of 2 months recovery, which I felt was very fast.
Done this training today. Really helpful for the ankles. Thank you very much! Regards from Germany and keep going!:-)
Strengthens and stabilizes muscles in ankles, knees, hips, and shoulders.
DEVELOPS BALANCE AND JOINT STABILIZATION
Place on a chair for sitting to improve body alignment.
Order yours at https://amazintrends.com/products/balance-disc-pillow
My stability disc just arrived yesterday, and today this vid is available. The world works in mysterious ways ��
As an Ankle rolling enthusiast… trail conditions when you are near the end of a tired long-run are critical. Look out for roots/rocks of course, but don’t forget about my nemesis… the lowly acorn.
This is good-what I did while living in Portland, Oregon is even better.
I ran 7 miles barefoot in a rough grass field every morning-then 5 more quick & slightly uphill on the treadmill @ night.
I won SO many races doing this & a ton of 4:39– 4:55 mile repeats in spikes.
I credit foot strength for the success.
When I did the wall sit it slide under me and almost busted my ass
An ankle injury and stress fracture caused me to quit D1 running(I transferred to this school) after being injured for 7 months and the negligence of a training staff at a smaller D1 school
Seth, do you follow Vlad Ixel? His Instagram feed is full of running exercises with many focusing on ankle and hip stability, uses a lot bosu balls and resistance bands. Check him out, I like following along to them when I can:
https://www.instagram.com/vladixel/
Rolled my ankle a few times over the last 30 years. All were minor and I did not even have to stop running. Therefore no injury at all. I must have ankles of steel I guess.
Hi Coach Chris, great video with good exercises, thank you!
We designed a new 7-in-1 adjustable balance board called the Balance Surfer that can be adjusted from Easy to Extra Challenging, it also has a wider ergonomic deck that makes it easier to do exercises with a wider stance. Are you interested in trying it out? I would like to send you a sample. This is a video that shows how it works, thank you for your time:
https://youtu.be/kY_GqRT3co0
Had bad PF in right foot in late 2015. Kept running hard and tore the plantar fascia in March 2016. Very painful. Took until Nov 2017 to fully recover and run another marathon. On Dec 1, 2017 on first long run after marathon, I grabbed for some GU and hit some leaves on street full speed. Leaves covered 6 inch deep pot hole. Rolled the left ankle, heard the three snaps and got 3 severe grade 2 sprains. No surgery, but another two years of PT and slow recovery to get back to marathons. Just completed first marathon back two weeks ago. The things we do for the sport we love. Running for 37 years.
These are great exercises! I actually just purchased a wobble board just like that one. I have to say I love this channel! However in this particular video I’m curious to know what the background music is for these two different songs or who the artist is rather? If I could request in the future videos If you folks could please label the artist and name of the song track down below please and thank you
jump rope routines have really helped me with ankle strength and getting more power in the mid-foot push off.
I have just bought one and pumped it up a little with the pump provided.. I would like to let a little air out. Is that possible?
Hey Seth have you ever heard of Jay Dicharry’s Mobo Disk, it’s made from plywood and because of its design it offers superior propreoception and improves strength and mobility of big toes
How to avoid stress fractures when you have a very low body fat %?
One more good thing to use it is to have one in the class room for the floor and just sit on it
People watch this video to get a 1 minute tip of something you can Google? This guy’s no expert. Come on.
Weird question but how long should I leave the tea bag in? I’ve never made it before and I bought some of the stuff you drink yesterday.
I’ve rolled my ankles several times and it sucks! Once during my sophomore year of CC and I missed a month of the season. Another time I went on a trail run about 4 days before a road half marathon and rolled my ankle! Ugh, that was demoralizing. So now I have a new rule: No trail runs the week of a race (unless it’s like a local 5k or 10k that I don’t really care if I miss).
Could you please change the blue intro so it flickers slower or something? hurts my eyes everytime:(
QD: rolled ankle in 2017 and ended up having an avulsion fracture of the medial maleolus. I had to go non weight bearing for 8 weeks and was around 6 months before I was able to run again.
Nota bene on no. 4don’t forget to keep your toes parallel when abducting the leg to the side, this will ensure you’re activating glute med and not your TFL! Good stuff ankle man!
zoomI asked santa for stability disc. Wife says I am on the naughty list.
For those looking for stability disc in Europe: https://www.promobutler.be/nl/huishouden/linnen/balanceboard-of-kussen-4671477?fbclid=IwAR2bbXKRD0T-RUiPrmGV1jVz7ZWqm6MEQWDaN9jZROKyW-t-rqt6osfn6z8
Aldi has them on sale during certain periods, very cheap. Keep an eye on them!
I rolled my ankle pretty bad when I was 17 in a volleyball game. Ended up in an open plaster. Went to the physio afterwards, he removed the open plaster immediatly:-). That was the day I learned that as long as nothing is broken the quickest way to recovery is controlled excercise and NOT immobility. I actually do the jump and move into a single leg squat. Part of my warm-up in the morning:-).
Great video but please choose better music for your next video.
You may not need the disc. You can stand on your leg( single leg) with eyes closed and try to maintain balance. Thats it