Stability Disc Exercises

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to King Athletic for providing Doctor Jo with a free Stability Disc to use. If you purchase a stability disc from these links/ads, Doctor Jo will receive a commission.

A stability disc (aka wobble cushion or balance disc) is a great way to work on your balance for your core, shoulders, and legs. You can use it in so many ways to help regain your balance and strengthen your smaller muscle groups.

Click here to purchase the stability disc featured in this video.

If you have a weak core or bad sitting balance, you can use the stability disc to sit on and work on your balance. This can be used for children and adults. 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. Then have someone push slightly on your shoulders so you have to keep that balance. You can also reach forward and to the side while keeping your balance.

Now you will stand up to work on your standing balance. Make sure you have a chair or something sturdy to hold onto because this can be very challenging. It also makes a difference of how much air you have in it, and the more air, the harder to balance. Start off by simply standing on the disc. This might be challenging enough for you until you get use to it. Then you can shift your body from side to side, and even front to back.

If those become easy, you can try balancing on one foot. The ankle will be moving a lot to try to get that balance, and that is pretty normal. Again, start off with holding onto something for balance and safety.

Now get on the ground for some higher level core work. Put the disc slightly below your mid back, and lie down on it in a sit up position. This will make your core work harder because of the instability of the disc and you can do a deeper sit up.

Next you will move the disc up to about at shoulder level. This time you will do a bridge. Make sure you go slow, and when coming up and down, go one segment of your spine at a time. Then roll over into a modified push up position. Put both knees on the disc, and do a push up. Finally, you will do a full push up with the discs at your hands. This one is really difficult, and you shouldn’t try until you have mastered all the others.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic)

Exercise Ball Core and Back Strengthening Exercises (Moderate)


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