TRAINING TIPS FUN DISC – BALANCE BASICS
WORKOUT
Training with the MFT Fun Disc brings you into balance, and the exercises help stabilize your ankle, knee, and hip joints.
Set aside 10 to 15 minutes, three times a week, to perform these exercises – this will help you move through life with less discomfort and improve your quality of life.
Children can train the basics of good balance through play and fun.
Enjoy your training!
Dipl. Sptl. Margit Rader, Health Coach
Recommended Balance Board:
MFT FUN DISC
EXERCISES & VIDEOS
EXERCISE 1: SIDE ROCKING WITH BOTH LEGS
With bent knees, slowly shift your center of gravity to the right and left 10 times, then hold your balance for 10 seconds. Ensure that your arms are relaxed and your breathing is steady. When touching the ground, there should be no "loud clicking noise."
EXERCISE 2: FRONT ROCKING WITH BOTH LEGS
With bent knees, slowly shift your center of gravity forward and backward 10 times, then hold your balance for 10 seconds. Ensure that there is no "loud clicking noise" during the execution of the exercise.
EXERCISE 3: DIAGONAL ROCKING WITH BOTH LEGS
Stand diagonally on the Fun Disc and shift your center of gravity forward and backward 10 times. After that, switch your leg position.
EXERCISE 4: TURN AROUND WITH BOTH LEGS
Alternately load your right and left leg while supporting the weight shift by circling your pelvis. Move your pelvis 10 times in a clockwise and counterclockwise direction, then hold your balance for 10 seconds.
EXERCISE 5: SIDE ROCKING ON ONE LEG
Stand on the disc with one leg while supporting the other leg behind you. Move the disc slowly to the right and left from the ankle 10 times, then hold your balance for 10 seconds. After that, switch legs.
Make sure to keep your arms relaxed and breathe steadily. When touching the ground, there should be no "loud clicking noise."
EXERCISE 6: FRONT ROCKING ON ONE LEG
Stand on the disc with one leg while supporting the other leg behind you. Move the disc slowly forward and backward from the ankle 10 times, then hold your balance for 10 seconds. After that, switch legs.
Make sure to keep your arms relaxed and breathe steadily. When touching the ground, there should be no "loud clicking noise."
EXERCISE 7: DIAGONAL ROCKING ON ONE LEG
Stand on the disc with one leg positioned diagonally while supporting the other leg behind you. Move the disc slowly forward and backward from the ankle 10 times, then hold your balance for 10 seconds. After that, switch legs.
Make sure to keep your arms relaxed and breathe steadily. When touching the ground, there should be no "loud clicking noise."
