The balance-disc cushion, whose commercial names include Dyna Disc or Core Disc, is a 14-inch inflatable cushion, composed of a flexible PVC material. The discs have a smooth side, similar to a stability ball surface, and a knobby, tactile side, which resembles the bottom of a Dr. Scholl's sandal. The smooth side facilitates balance, strength and therapeutic exercise, while the knobby side provides a foot massage.
Bicycle Maneuver
The American Council on Exercise lists the bicycle maneuver as one of the most effective abdominal exercises, but improper form minimizes its benefits. The exercise involves lying supine with your legs lifted from the floor, bending one knee, straightening the other and rotating your upper torso toward the bent knee. Numerous problems arise for people lacking adequate core strength. If you are not strong enough to keep your lower back on the floor, it will arch, putting most of the work into your back muscles. Weak oblique deep core and oblique muscles cause the opposite hip to lift as you rotate your upper body toward the bent knee.. The balance cushion disc addresses these issues. Placing it under your hips tilts your pelvis, helping you keep your back on the floor. The disc also provides tactile feedback if you lift one of your hips. By imposing a balance challenge, it trains your core muscles to maintain stability.
Triceps Pushup
The triceps pushup uses two balance cushion discs. It strengthens the backs of your arms while challenging your core, upper body and ankle stability. Assume a pushup position, placing both feet on one disc, and both hands on the other. Draw your belly in and flatten your back. Slowly bend your elbows, lowering your body toward the floor. Lower your body as one unit, and avoid sagging your lower back. Perform as many repetitions as you can in proper form.
Ankle Exercises
Proprioception, defined as your body's awareness of its position in space, decreases after a sprained ankle, says Joshua C. Dubin of Dubin Chiropractic. If proprioception does not return, you may continue to repeatedly sprain the same ankle. Dubin uses balance disc cushions for ankle physical therapy. Stand on the disc and center your body. Alternate between lifting your toes, to perform dorsi-flexion, and your heels, to perform plantar flexion. Skiers also use the balance-disc cushion to perform off-slope carving exercises. Stand on the disc and shift your weight so that you balance on the big toe of your left foot and the little toe of your right foot. Return to center and repeat to the other side.
Squats and Lunges
The balance-disc cushions integrate balance training with leg strengthening exercises. Stand with one foot on the disc. Extend your opposite leg behind you, and lift your heel from the floor. Engage your core, maintain an upright alignment, and bend both knees. Exercise control as you straighten your legs. Perform 10 repetitions on each leg.
To perform the squat, stand with both feet on the balance cushion disc and slowly bend both knees, lowering your hips as if you were about to sit on a chair. Straighten your legs, keeping your weight equally distributed. Perform 10 repetitions.
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