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Dyna-Disc
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The DYNA-DISC from EXERTOOLS, the
simplest, smallest, most dynamic effective exercise device available
today.
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At this site we will focus on how you can use
your dyna-disc. It can be used for training: mobility and a range
of motion (flexibility), muscular strength and endurance, and postural
stabilization (balance).
The Dyna-Disc is made of the same material as a
gymball. It is fourteen inches (14") in diameter, is beveled on the
edges for comfort to the hamstrings, comes in four colors (green, blue,
red and yellow), can be inflated with the use of a traditional ball
needle and can withstand up to two thousand (2,000) pounds per square
inch.
The Dyna-Disc can fit into the health and
fitness program of children, athletes and seniors alike. It is designed
to allow the user to experience many of the benefits of a gymball for
performing lower back, pelvic stabilization and weight shift exercises
while remaining in the safer environment of a chair, mat table, car or
stadium bleachers. The Dyna-Disc allows the user to complete a series of
core (trunk) mobility and stability exercises while sitting, standing,
lying supine (face up) and/or resting on all fours (knees and hands).
The Dyna-Disc allows one to train for hours,
even while they work or study. While sitting on the disc, one receives
immediate feedback regarding their pelvic / spinal alignment in a
comfortable, non-threatening environment.
|
| MOBILITY |
Mobility exercises are designed to address the
flexibility of each joint separately and collectively. Their objective
is to mobilize and train the joints, ligaments and muscles. Each
exercise is also a "lead up" to the strengthening exercise,
for you can not have controlled static and dynamic stability without
mobility.
|
| STABILITY |
Stability exercises are strengthening exercises,
designed to build the functional capabilities of each muscle. The
greater the muscles ability to work separately and collectively, the
greater its/their ability to protect the body and its joints through
function.
|
| LET'S
GET STARTED WITH SOME QUICK AND EASY EXERCISES |
| EXERCISE
1 -- MOBILITY |
SIT "UP STRAIGHT" ON THE DYNA-DISC,
keeping the
best posture you are able to maintain.
| A. Keeping your upper body in position,
shift your pelvis forward. |
| B. Keeping your upper body in position,
shift your pelvis to your right. |
| C. Keeping your upper body in position,
shift your pelvis backwards. |
| D. Keeping your upper body in position,
shift your pelvis to your left. |
|
| EXERCISE
2 -- STABILITY |
SIT "UP STRAIGHT" ON THE DYNA-DISC,
keeping the
best posture you are able to maintain.
| A. Keeping your upper body in correct
alignment, lift one of your legs (knee towards the ceiling). If
you find that you shift your weight in any direction and/or need
to compensate with movement of your body, put your foot down and
try again. This exercise is designed to promote dynamic
stabilization of the center of your body; to do correctly, one
must tighten their abdominals and lift their knee only as far as
they can while maintaining good posture. To make more difficult,
straighten (extend) the leg before lifting and/or increase the
movement (range of motion) of the leg. |
| B. Keeping your upper body in correct
alignment, lift one of your legs (knee towards the ceiling) and
opposite arm (fully extended to the ceiling). |
|
| EXERCISE
3 -- MOBILITY |
SIT ON A CHAIR WITH DYNA-DISC UNDER ONE
FOOT.
| A. Rotate your foot around in circles. |
| B. Rotate forward |
| C. Rotate to your right |
| D. Rotate backward |
| E. Rotate to your left |
|
| EXERCISE
4 -- MOBILITY / STABILITY |
SIT ON A CHAIR (WITH OR WITHOUT DYNA-DISC)
WITH FEET ON TOP OF A DYNA-DISC.
| A. Push down with each foot separately,
such as in a stepping motion. This exercise is good for
strengthening the abdominals, lower back muscles, gluteals and
quadriceps (thighs). To increase difficulty, do the exercise while
sitting on an additional disc. |
|
| EXERCISE
5 -- STABILITY |
STAND ON A DYNA-DISC.
| A. Maintain your balance and postural
alignment. |
| B. Maintain your balance and postural
alignment while moving your foot / feet in a circle. |
| C. Maintain your balance and postural
alignment while moving your foot / feet forward, to the right,
backward and to the left. |
|
| EXERCISE
6 -- MOBILITY |
STAND ON A DYNA-DISC
| A. Walk in place on the disc. |
|
| EXERCISE
7 -- STABILITY |
WITH THE DYNA-DISC UNDER YOUR UPPER BACK
(BETWEEN YOUR SHOULDER BLADES):
| A. Maintain your balance and alignment
while placing the bottom of your feet on the ground -- lift up
your body between your knees and your shoulder blades. |
| B. In the same position described in 7A.,
lift one or both extended arms over your head. |
|
| EXERCISE
8 -- STABILITY / MOBILITY |
LAY ON THE GROUND WITH THE DYNA-DISC
UNDER YOUR LOWER BACK.
| A. Do sit-ups with the disc under the upper
third of your lower back (assistance). |
| B. Do sit-ups with the disc under the
middle of your lower back (support). |
| C. Do sit-ups with the disc under the lower
third of your lower back (resistance). |
|
| EXERCISE
9 --STABILITY |
LAY ON YOUR BACK WITH THE DYNA-DISC UNDER
BOTH OF YOUR FEET.
| A. Maintain your balance and alignment
while bridging as you did for #7. |
| B. Maintain your balance and alignment
while bridging your body and moving your arms as you did for #7B. |
|
| EXERCISE
10 -- STABILITY |
WITH THE DYNA-DISC UNDER ONE OF YOUR
FEET:
| A. Maintain your balance and alignment
while bridging similar as in #7, with the leg not on the Dyna-Disc
extended off the ground. |
| B. Maintain your balance and alignment
while bridging your body and extending your arms as in #7b, with
the leg not on the Dyna-Disc extended off the ground. |
|
| EXERCISE
11 -- MOBILITY / STABILITY |
| AT SEATED WORKSTATION, SIT ON ONE DISC,
PLACE ONE BEHIND YOUR BACK AND ONE UNDER YOUR FOREFOOT.
Note: This is only the
beginning of the exercises possible with the Dyna-Disc. Be creative and
try using the disc in your stretching / flexing routines. Use the Dyna-Disc
at your workstation to enhance back flexibility.
|
