Hey everybody it's Doctor Jo, and no this is not my Captain America shield. It's a
stability disk, and I'm going to show you some exercises to do on it.
Let's get started.
King Athletics sent me this, and it is
awesome. They have a lot of great products if you want to check them out
in our product store. But the stability disc is really cool because you can use
it for a whole bunch of different things. And you can use it really any different
level.
The reason I like their discs a lot is because it has two different textures. On
this side is just a little bit that gives you some of that tactile feedback,
and then if you flip it over there
it's a little bit sharper and but not painful sharp, but it gives you a lot
more tactile feedback. So that's really nice you can kind of go back and forth
of what you need and what your level is. But you can start at a very low level. If
someone has a weak core,
not a lot of good sitting balance, especially in the pediatric side of
therapy,
these are used a lot. Or even with adults who maybe has suffered from a stroke and
have a hard time sitting in that chair without kind of rolling out of it or
shifting to one side. You can simply just do some balance exercises sitting in a
chair. So I'm just going to set it in the chair here.
It's almost like a modified version of a stability ball, so even right here
I can feel that it's making me work my core just a little bit. So you can tell
that it's doing some stuff. You can shift have your patients shift back and forth,
you can shift back and forth just to get that little bit of figuring out your
body to recover from going one side to the other.
You can have you you can have yourself sitting there and then ask somebody to
push on you a little bit for some balance.
You can set something up in front of you, and do some reaching things as well.
So this is a really nice way to kind of get that extra balance besides just
sitting in a chair, but not quite to the higher level of a stability ball yet. So
the disc is a great way to start there.
I'm gonna do some stuff standing up now.
The other really neat thing about the stability disc is you can pump it up to
make it firmer or let some air out to make it not as firm. And if you pump it
up more, it
actually makes a little bit harder and somebody else pump mine up to make it
harder. So we'll see what I can do here. But King Athletic also sends you a pump
as well, so that's really nice if you don't have one,
it all comes together. So with the disc standing on it,
I would say definitely always start off with something sturdy to hold on to
because it is a lot sneakier than you would think it is. So I'm going to start
off with just standing with both feet on it. And if you watch my ankles, you can
see right away that my body is trying to figure out where my balances. So I'm
going to be shifting, I'm going to be going side to side,
my ankles are kind of moving a little bit and that's normal. I don't think I've
ever seen anyone even some of the high-level athletes I've worked with, be
able to stand on it and it not move.
So just standing on it is going to give you a little bit of a workout. And you can
see I'm I'm balancing a little bit, going front-to-back, side-to-side, which is good
that's what you want to do. And then to get a little bit more of a workout, you
can actually make your body do that. So now I'm going to shift all my weight to the
left side, and then I'm going to shift it back to the right side, and then really
just trying to control that shift back and forth. And see now I'm moving about going
backwards a little bit, but trying to correct myself while I'm doing it. So you
can see that you really probably want to start off, even if it's just a finger,
holding on to something so you don't go flying off until you get used to it. And
then you can just rock back and forth. Just shifting to the front and then
shifting to the back.
So after you've mastered that, and you can do it without holding on,
then try it with one foot. And you really want to make sure you get that foot in
the middle, and again I'm gonna have to hold all the whole time showing
you, and this one is going to be just a little more
you just trying to stay balanced with that one foot. And again, at that ankle is
going to be moving a lot, and your hip muscles are working a lot as well. So
this is really just a good overall workout, and just trying to stay balanced,
and if you need to use that other foot a little balancer that that's fine too.
I think it's better to do your fingers because if you shift over a little bit
to touch your toe,
you're going to shift over to that side, and then just kind of balancing like
that. So it's really really good workout as far as balance. I can tell my legs
already tired.
So now i'm going to show you some core work out on the ground.
So now just put the disc slightly behind you, where you're going to go back
into doing a curl, and so just lay it on the lower part of your back, and then
just do a curl up or sit up. And so again it's is throwing you off balance just a
little bit,
so you're having to work the stability muscles just a little bit more. And then
bring it back so it's about at your shoulders. A little bit on your head, and
then do a bridge, and slowly come back down. So again I'm having to work some
more stabilizer muscles so I'm not rolling off of the disc. And slowly
coming back down.
All right the final ones are going to be some higher level stuff.
So now i'm going to place both knees on the disk, and then do a push up. Down and up.
Again it's just throwing me off enough where I have to work those stabilizer
muscles.
And then the last one, let's see if I can do it,
You're going to do a full push-up with your hands on. So down,
oh just kidding. And down and up.
That's all I'm going to do for you.
Who was a workout.
So if you have any questions, leave in the comment section. If you'd like check
out some other videos go to askdoctorjo.com If you're interested in
purchasing any of the King Athletic products, you can go to our product store
at askdoctorjo.com/products. And
remember, be safe (don't hurt yourself over there), have fun, and I hope you feel better soon.