A balance disk is the most challenging of popular balance training tools available, according to "NASM Essentials of Personal Fitness Training," a training manual for the National Academy of Sports Medicine (NASM). This flat, disk-shaped tool wobbles when you stand on it, creating a proprioceptively enriched environment. This means that the sensory input that your central nervous system receives to figure out your body position is greater than when you are, for example, standing on the ground. A balance ball works in a similar manner for core exercises so the balance disk may also be called a disk ball.
Single-Leg Balance on a Disk
The single-leg balance is the first balance exercise you should learn. It provides a foundation of stability for all balance exercises and is a functional exercise too. Functional exercises are applicable to real-life situations, from standing on one leg to step off a curb to lifting your foot out of the way during a sparring match to avoid getting swept. The single-leg balance exercise on a balance disk is undeniably the most advanced way to do this exercise in a controlled situation.
Place the disk on the floor with the spiky side up to do this exercise as more sensory information gets sent this way. Place your left foot onto the center of the disk and keep your hands on your hips. Bend the left knee slightly and slowly raise your right heel off the floor to begin placing your weight onto your left leg. Once the right foot is in the air, count to 30 and then step off the disk. Repeat on the right leg.
Balanced Leg Extension on a Disk
The balance leg extension is another balance training exercise that trains your core muscles. Like the single-balance exercise, you may do this exercise on any balance equipment including a Bosu ball or balance beam. To begin, place the disk spiky side up on the floor.
Step your left foot onto the disk and lift your right heel. Hold your arms at your sides. Begin to lift your right leg straight up behind you as if to touch your heel to the ceiling. At the same time, bring your right arm forward as a counter balance. Do not lean forward. Maintain the leg extension for 15 seconds and then lower back to the floor. Repeat on the other leg.
Single-Leg Hip Internal and External Rotation
The single-leg hip internal and external rotation exercise is slightly more difficult than the single-leg balance and balanced leg extension exercises on a disk. You might wish to practice this without the disk first and then work up to using a balance disk. The height at which you lift your knee and how far you rotate also determine how difficult the exercise is, so increase your range of motion with time.
Stand on the disk with the spiky side up. Place your left foot in the center of the disk and your hands on your hips. Raise your right knee to waist level. Slowly twist your body to the right. The alignment of your shoulders, hips and right knee remain the same as you twist the body as one unit.
Rotate back to center. Concentrate on the height of each of your hips so that they stay level. Letting one hip shift upwards puts stress on your lumbo-pelvic-hip complex, which affects your lower back and hips. Repeat on the other side.
References
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
- "Core Training for Greater Strength and Better Health": Thomas Boettcher: 2004
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