Stability Disc Exercises - Ask Doctor Jo

A stability disc (aka wobble cushion or balance disc) is a great way to work on your balance for your core, shoulders, and legs. You can use it in so many ways to help regain your balance and strengthen your smaller muscle groups. Purchase the stability disc featured in this video at www.askdoctorjo...
If you have a weak core or bad sitting balance, you can use the stability disc to sit on and work on your balance. This can be used for children and adults. Put the disc on a chair or flat sitting area, and sit on it. For some people, you might have to use your hands for balance or even have someone help steady you. It is almost like a modified version of sitting on a swiss/stability ball. Once you sit on it, you can shift back and forth side to side. Then have someone push slightly on your shoulders so you have to keep that balance. You can also reach forward and to the side while keeping your balance.
Now you will stand up to work on your standing balance. Make sure you have a chair or something sturdy to hold onto because this can be very challenging. It also makes a difference of how much air you have in it, and the more air, the harder to balance. Start off by simply standing on the disc. This might be challenging enough for you until you get use to it. Then you can shift your body from side to side, and even front to back.
If those become easy, you can try balancing on one foot. The ankle will be moving a lot to try to get that balance, and that is pretty normal. Again, start off with holding onto something for balance and safety.
Now get on the ground for some higher level core work. Put the disc slightly below your mid back, and lie down on it in a sit up position. This will make your core work harder because of the instability of the disc and you can do a deeper sit up.
Next you will move the disc up to about at shoulder level. This time you will do a bridge. Make sure you go slow, and when coming up and down, go one segment of your spine at a time. Then roll over into a modified push up position. Put both knees on the disc, and do a push up. Finally, you will do a full push up with the discs at your hands. This one is really difficult, and you shouldn’t try until you have mastered all the others.
Related Videos:
Swiss Ball Core & Back Strengthening Exercises (Basic):
• Swiss Ball Core & Back...
Exercise Ball Core and Back Strengthening Exercises (Moderate):
• Exercise Ball Core and...
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Stability Disc Exercises:
• Stability Disc Exercis...
PRODUCT PLACEMENT DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to King Athletic for providing Doctor Jo with a free Stability Disc to use.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@AskDoctorJo]

Buy a Stability Disc at: amzn.to/2Col8uC (affiliate link) Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@patberg6828]

This was the best demo of the stability disc that I have found. I liked the variety of exercises. I would like to see more fro Dr. Jo showing more standup exercises on this disc..

[@AskDoctorJo]

Thanks! I will be adding more of those soon.

[@HikingSteve]

Excellent video. After surgeries, I went to physical therapy and regaining balance was an important part of it. I missed the balance discs and am going to get one for use at home. Thanks.

[@AskDoctorJo]

Thanks, and you're welcome.

[@hischosen1409]

I hv one, going to do with you right now. I have the plastic one also. Thanks Dr Jo

[@AskDoctorJo]

You're welcome.

[@fiercebone825]

This is an excellent video! Thanks for sharing!

[@AskDoctorJo]

You're welcome!

[@brycewalat5321]

Just bought this…thanks for the info!

[@AskDoctorJo]

You're welcome!

[@carrieo102]

I sprained my ankle and rolled it actually which caused me to fall. Fractured my left shoulder. This is the second time in 4 years that I’ve fallen from rolling my right ankle. It’s not happening to me again. This disc looks like a good place to start proprioceptive training. Just ordered it. I Hope Amazon throws a few bucks Dr. Jo’s way.

[@AskDoctorJo]

👍

[@AyoGusto]

You really had me, I really thought that was your Captain America shield.

[@marthaherrera5463]

Thanks for the demo.

[@AskDoctorJo]

You're welcome.

[@Sarah33Kaufman]

Excellent video! 👏👏👏👏👏👏👏

[@AskDoctorJo]

Thanks!

[@spanishconconsciencia23]

Hi! First of all thank you very much for yr videos,. They're very useful. I have a weak core but I wonder if this stability disc is good for people like me who have back problems, that is to say, arthroses and two hernias on the low back. Thanks again for yr videos, Rgds

[@AskDoctorJo]

You're welcome, and thanks! It really depends on if it hurts or not. If you can do them without hurting, it will be a great way to strengthen your core, but if you are really weak, it might hurt because you aren't quite ready for it yet. Good luck.

[@adamu32]

You're the best dr. Jo

[@AskDoctorJo]

Thanks!

[@jonabila3329]

I got mines for $5.99 at savers and never regreted buying it for my right knee injury flare up.

[@jonabila3329]

Oh I forgot to give you a 👍

[@AskDoctorJo]

Thanks.

[@JohnDoe-lz4wt]

So even with the chair are we getting the same benefits compared to if we weren’t holding on to the chair?

[@renyridley]

Dr. Jo where can I buy the Womfy pillow like in your video. I’ve been looking but can’t find it. I think I would love it look so comfy.

[@AskDoctorJo]

Unfortunately, it looks like it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: kzbin.info/www/bejne/rF6xomunopyFh80

[@bradholms6400]

Dr. Jo. I am using a balance disk to heal my torn meniscus. I am 53. Is this a good idea?

[@SajidMehmood-xh2iq]

stability disc specifically can be used for ankle and knee exercise?????????????????????

[@AskDoctorJo]

Yes, and the hips and back.

[@larazen3720]

Will these exercises help pelvic stability?

[@AskDoctorJo]

Yes, these should help some.

[@womanpowerhouse]

Does it help for tailbone pain relief? What benefits it has for using on desk chair?

[@AskDoctorJo]

That is not specifically what it's for.

[@ninfav.332]

Trying even i hurt all my bones Dr.Jo ✌💛xo

[@AskDoctorJo]

You can do it!

[@kellysandt]

Thanks for the video. Would you use this to sit on for extended periods of time? (i.e. at a desk)

[@AskDoctorJo]

You're welcome. It can be used to sit on.

[@GwynethSleuth]

I ordered one, and received it, but I can't find the nozzle to plug into to pump it up.

[@AskDoctorJo]

Mine's on the 4th outer ring on the very spiky side. Good luck.

[@agnesgolpeo8066]

hi dr jo. for a post fibula fracture which exercise can u recommend? i lost my balance. i bought the disc. thanks

[@AskDoctorJo]

How long ago was your fracture?

[@ninfav.332]

Yess Dr.Jo Angel 👏✌thank u🌹have gut nite:)

[@AskDoctorJo]

You too!

[@neo22501]

what size is this?

[@ninfav.332]

👀Is cool Dr.Jo:) with my FM im not sure i can do it😰 ✌thanks u have super condition like capt.America👏^^ have nice day🌞xo

[@AskDoctorJo]

Thanks! I hope you have a nice day too.

[@majo9042]

Thanks can you please let me know where can I buy one of those??

[@AskDoctorJo]

You can find it in my product store: www.askdoctorjo.com/products

[@majo9042]

Thank you.

[@AskDoctorJo]

You're welcome.

[@samuraininja739]

what if you have one on each foot?

[@AskDoctorJo]

You can do the same exercises with two.

[@monis20070]

Can i purchase it from india?

[@AskDoctorJo]

I'm not sure. You can contact the company King Athletic and ask.

[@ChristiTbe]

The words are in front of your feet, which makes seeing what you are doing difficult.

[@AskDoctorJo]

It sounds like your closed captions got turned on. You can easily turn them off by clicking the "CC" button at the bottom of the video. If you want to leave them on, you can drag them to another area on the screen, or you can make them transparent. You can even automatically translate them into many different languages. I show how to do all this and more here: kzbin.info/www/bejne/jJLXf3WQnZtphtE