Exertools DynaDisc Balance Cushion

What to buy with Disc Cushion

• Core Positioning Bolster
• Sammons Plastic Scooter Boards
• Bailey Foot Inversion Tread

What can Dyna Disc Balance Exercises be done?

• Round the Clock:
  Sit up straight on one disc, keeping the best posture you can maintain, keeping your torso (trunk, upper body) in position, and shift your pelvis forward (anterior) to twelve o’clock
  • Keeping your torso (trunk, upper body) in position, shift your pelvis to the right (lateral) to three o’clock
  • Keeping your torso (trunk, upper body) in position, shift your pelvis backward (posterior) to six o’clock
• Engaging the Abs:
  Sit up straight on one disc, keeping the best posture you can maintain
  • Keeping your torso (trunk, upper body) and pelvis (hips) in correct alignment, lift one of your legs (knee) towards the ceiling. If you find that you shift your weight in any direction and need to compensate with the movement of your body, put your foot down and try again. This exercise is designed to promote dynamic stabilization of the center of your body. To do it correctly, one must tighten the abdominals and lift the knee only as comfortably while maintaining good posture. To increase difficulty, straighten (extend) the leg before lifting and increase the movement (range of motion) of the leg
  • Keeping your torso (trunk, upper body) and pelvis (hips) in correct alignment, lift one of your legs (knee) and opposite arm (fully extended) to the ceiling
  • You can move the middle disc closer to your feet to increase the level of difficulty or move it closer to your head to make the exercise easier
• The Bridge:
  • Position the disc under the upper back/shoulder blade region with arms down by the sides.
  • Bend the right knee, so the knee-to-ankle region is close to vertical. Position the left leg so the hip and knee are bent at 90 degrees.
  • Pull the navel inward and roll the pelvis back towards the head until the lower back flattens. Next, apply downward force through the heel of the right foot to elevate the hips off the floor.
  • Tighten the right buttock and hold the top position for one second, then return to the starting position.
• The Crunch:
  • Position the disc under the curve of the lower back.
  • Bend the knees to a 45-degree angle, position the feet outside of shoulder width, and place the fingertips lightly behind the ears with the elbows and shoulders relaxed down.
  • Initiate upward movement by pulling the navel inward, then curl up from the head one vertebrae at a time until the abdominals are fully contracted.
  • Pause for one second in the top position, then slowly return to the beginning position.
  • You can move the middle disc closer to your feet to increase the level of difficulty or move it closer to your head to make the exercise easier.
• The Twist:
  • Position the disc under the lower back curve.
  • Bend the knees to a 45-degree angle, position the feet outside of shoulder width, and place the fingertips lightly behind the ears with the elbows and shoulders relaxed down.
  • Initiate upward movement by pulling the navel inward, then curl up from the head one vertebrae at a time while simultaneously rotating the waist so that the right elbow travels towards the left knee. Pause for one second, then slowly return to the beginning position.
  • Repeat steps on the left side.
  • You can move the middle disc closer to your feet to increase the level of difficulty or move it closer to your head to make the exercise easier.
• Kneeling Rotating Push-up:
  • Take a 4-point stance on the floor with the disc positioned under the knees. The hands should be directly under the shoulders and the knees directly under the hips.
  • Pull the navel inward, then lower the chest towards the floor by bending the elbows. Stop lowering once you have achieved a 90 degree bend at your elbows.
  • Pause for one second in the bottom position, then initiate upward movement by applying force through the heel of the hands. Once in the top position, smoothly transition into picking your left hand up off the floor and rotating your upper body so that the left side of your chest is slightly higher than the right. Slowly return to the beginning position and repeat on the right side.
• Squats:
  • Stand with feet positioned towards the outer edges of the disc.
  • Extend your arms straight out in front of your chest to assist with balance.
  • Tuck the chin, pull the navel in and initiate descent by bending at the hip and knee.
  • Stop descent once the thighs are parallel to the floor. If you cannot go to the parallel position, limit your depth to a comfortable level and slowly progress in future workouts. The curve in your lower back should be maintained and not allowed to flatten or round.
  • Pause for one second in the bottom position, then initiate upward movement by tightening the buttocks and slowly applying force through the feet.

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