Exercise Equipment That You Should Use #4: Blue Balance Disk

According to the NASM Essentials of Personal Fitness Training, balance disks are one of the most challenging of popular balance training tools available. The flat disk wobbles when you stand on it, meaning that the sensory input that your central nervous system receives to figure out your body position is greater than when you are just standing flat on the ground.

Not only a tool for improving your balance, the balance disk will help work your core muscles, which help hold you up while balancing. The disk is also a great tool for runners, as balancing on one foot will help strengthen your ankles and prevent ankle injuries.

There are a number of blue balance disks around Mettler Center for you to try. When you first start using it, it is a good idea to use a wall to support you. After just a week of consistently using it, you will start to see a great improvement in your balance and should try to challenge yourself to do it without holding on to anything. See some examples of exercises below for the balance disk. Note that you can also use the Bosu for these balance exercises if you prefer (see Monday's post for tips on the Bosu!).

Single-Leg Balance

The single-leg balance is the first balance exercise you should try. It provides a foundation of stability for all balance exercises. It is a functional movement, meaning that it is applicable to real-life situtation, such as standing on one leg to step off a curb to lifting your foot out of the shower.

Place the disk on the floot with the spiky side UP to do this exercise. Place your left foot onto the center of the disk and keep your hands on your hips (or put one hand on the wall for support if you are just starting out). 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

The balance leg extention is another balance exercise, which also targets your core muscles.

Place the disk spiky side UP on the floor. Place your left foot onto the center of the disk and left your right heel. Hold your arms at your sides. Begin to lift your right leg straigh 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

This exercise is slightly more advanced than the single-leg balance and balanced leg extension. You might want to practice this first without the disk and then work your way up. The height at which you lift your knee and how far you rotate also determine how difficult the exercise is, so listen to your body and increase your range of motion with time and practice.

Place the disk spiky side UP on the floor. Place your left foot onto 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 and repeat on the other side. Make sure to concentrate on the height of each of your hips so that they stay level. Letting one hip shift upwards will put stress on your lumbo-pelvic hip complext, which affects your lower back and hips.

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A set of leg bands from Mettler Center!**