As you age, your balance tends to diminish. According to the American Council on Exercise, 35 to 45 percent of those apparently healthy adults 65 or older fall at least once a year. However, through balance-specific exercises and core strengthening, you can help to slow that process and maintain good balance. Exercise with two discs is not just for the elderly and those in rehabilitation. Athletes also train using two discs to improve balance by strengthening core muscles and increasing their sense of body awareness.
Who Can Use Two Balance Discs
Balance discs are typically small rubber discs, inflated with air. Men and women of all ages and fitness levels can use balance discs. You can use them at home or in the gym because they're small. Initially, when incorporating the use of these discs into your routine, try standing on the discs near a stable surface that you can hold onto for balance. As standing on these discs becomes easier, progress to standing without holding onto anything.
How Balance Discs Work
A balance disc provides a proprioceptively challenging environment for your body by changing your center of gravity.They create a situation your body is not used to dealing with: instability. You are probably accustomed to the stability you get from exercising on solid ground. By making the ground unstable, your body is forced to use all kinds of muscles it does not usually use to stabilize and balance itself. Using this equipment can help improve everyday activities.
Exercises With Two Discs
When using two balance discs, you are always able to increase difficulty and intensity. Once you are comfortable holding a stationary position, progress to adding movement, such as bodyweight squats, rotating your head by looking shoulder to shoulder, and using resistance equipment, such as free weights. You can incorporate standing free weight exercises, such as a bicep curl, lateral shoulder raise, front shoulder raise, overhead shoulder pres or upright row. An added benefit of standing on the discs is that you are working core stabilization by maintaining your balance while performing these exercises.
Two Balance Discs vs. One Disc
When working on your balance, getting accustomed to standing on the discs can be tricky. Start by standing on the discs near a wall so you can use the wall to support yourself. To further challenge yourself, progress to standing on one leg while performing these exercises. Standing on one balance disc does increase difficulty and you should only do it once you are completely comfortable standing on dual balance discs while maintaining upright posture.
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