CANDO 30-1868B Inflatable Vestibular Balance Disc Instruction Manual

CANDO 30-1868B Inflatable Vestibular Balance Disc

Note: Before performing any of these exercises, read the exercise tips on the back of this manual

KEY FEATURES

• Mimics the movement and shape of an inflatable ball
• Use seated or standing for balance training and core strengthening
• Disc has one smooth side and one “nubby” side for stimulation
• Inflates with standard pump (sold separately)
• Colors do not indicate resistance

EXERCISES

• One Disc Balance Training

  • Step 1. Stand with both feet on each balance disc and find stability.
  • Step 2. While still maintaining balance, close your eyes and rotate your head.
  • Step 3. Keep a sturdy object (like a chair) nearby for support if needed.

• 1-Leg Balance

  • Step 1. Stand with both feet on the balance disc.
  • Step 2. Slowly lift one leg up and regain your balance.
  • Step 3. To increase challenge, close your eyes or rotate your head. Keep a sturdy object (like a chair) nearby for support if needed.

• Two Disc Balance Training

  • Step 1. Use two balance discs for this exercise. Stand with one foot on each balance disc and find stability.
  • Step 2. While still maintaining balance, close your eyes and rotate your head.
  • Step 3. Keep a sturdy object (like a chair) nearby for support if needed.

• Sport Balance Training

  • Step 1. Use two balance discs for this exercise. Stand with one foot on each balance disc.
  • Step 2. With knees slightly bent perform a mock golf swing rotating hips as you turn.
  • Step 3. Hold the position and swing arms back the opposite way.

• Squat

  • Step 1. Use two balance discs for this exercise. Stand with one foot on each balance disc.
  • Step 2. Squat down by bending your knees and hips.
  • Step 3. Keep your back and neck straight. Keep a sturdy object (like a chair) nearby for support if needed.

• Lunge

  • Step 1. Place the balance disc in front of you.
  • Step 2. Lunge forward onto the disc, bending your knees while keeping your back upright.
  • Step 3. Return to a standing position and repeat with opposite leg.

• Stepping

  • Step 1. Stand with both feet on the balance disc.
  • Step 2. Alternate stepping with both feet without lifting your feet off the disc. Keep a sturdy object (like a chair) nearby for support if needed.

• Ankle Lift

  • Step 1. Stand with both feet on the balance disc.
  • Step 2. Rock your ankles forward and backward on the disc. Keep your knees and hips straight. Keep a sturdy object (like a chair) nearby for support if needed.

• Front Crunch

  • Step 1. Lay on your back with the balance disc under your hips with your knees bent.
  • Step 2. Place your hands behind your head or on your chest. Slowly curl upward, contracting your abdominals and lifting your back off the floor.
  • Step 3. Slowly return and repeat.

• Crunch with Arm Extension

  • Step 1. Sit with the balance disc under your hips, with your knees bent.
  • Step 2. Lean your trunk backward, contracting your abdominals. Raise one hand out to the side without rotating your trunk and return arm to your side.
  • Step 3. Slowly repeat with opposite arm.

• Pelvic Circles

  • Step 1. Place the balance disc under your buttocks with your knees bent.
  • Step 2. Rotate your pelvis in a circle on the disc.
  • Step 3. Repeat in the opposite direction.

• Bridge Under Feet

  • Step 1. Lie on your back the balance disc under your feet and your knees bent.
  • Step 2. Thrust your hips up aligning your spine and thighs.
  • Step 3. Hold this position and return

• Side Hip Lift

  • Step 1. Lay on your side with your elbow positioned under your shoulder and balance disc under the forearm.
  • Step 2. Lift your hips off the ground, aligning your trunk and legs in a straight line. Hold and slowly return.

• Push-Up

  • Step 1. Use one or two balance discs for this exercise. Place both hands on the balance disc(s) and perform a push-up.
  • Step 2. Keep your neck, back and hips straight.
  • Step 3. Hold and slowly return.

• Front Plank

  • Step 1. Lay face down on the mat with your elbows and forearms on the balance disc. Be sure your elbows are directly below your shoulders.
  • Step 2. Lift your body off the floor until your head, hips and knees are in a straight line. Keep your feet and elbows steady. Hold and slowly return.

• Kneeling Extension

  • Step 1. Get into a hands-and-knees position with one or both knees placed on the balance disc.
  • Step 2. Alternate lifting your opposite arm and leg while keeping your trunk steady. Hold and slowly return.

• Shoulder Balance

  • Step 1. Get onto your hands and knees position with the balance disc under the involved arm. Be sure the hand is directly under the shoulder.
  • Step 2. Place balance disc under hand ensuring shoulder, arm and hand are aligned.
  • Step 3. Maintain shoulder position while lifting the opposite hand off the floor.
  • Step 4. Hold and slowly return. Repeat with other hand.

• Sitting Hip Trust

  • Step 1. Sit on the balance disc with feet flat on the ground.
  • Step 2. Alternate arching and flattening your lower back by tilting your hip forward and backward.

• Sitting Pelvic Circles

  • Step 1. Place the balance disc on a chair and sit on it.
  • Step 2. Place your hands on your hips and your feet flat on the ground.
  • Step 3. Rotate your hips in a circle pressing the outer rim of the disc.
  • Step 4. Repeat in the opposite direction.

CanDo® vestibular discs

• Inflatable disc mimics movement and shape of an inflatable ball
• Available in small and large sizes
• Available in six colors: blue (B), black (BLK), red (R), green (G), yellow (Y), and silver (S). Silver available in 35 cm only
• Colors available for personal preference; does not identify size or firmness
  • 30-1870 small, 14” / 35 cm
  • 30-1868 large, 24” / 60 cm

EXERCISE TIPS

• The exercise tips are guidelines. They do not replace any instructions or directions given by your clinician.
• Examine balance disc before each use and discard if nicks or tears are present.
• As with any exercise program, muscle soreness may be experienced after initial usage over the first few days. If muscle soreness persists for more than a few days, consult your clinician.
• Do not exercise while experiencing pain.
• For beginners, practice exercises without the disc until you are comfortable with the movements. Then begin exercises with this product.
• Proper body stance is critical while practicing standing exercises. Square your balance at all times. Be sure to practice the safest posture possible by maintaining your natural spinal position.
• Avoid hyper-extending or over-flexing joints while exercising. Do not lock-up joints.
• Control your breathing while practicing exercises. Never hold your breath while exercising. Exhale during the more difficult phase of your exercise repetition.
• Don’t over exercise. Perform the prescribed number of sets and repetitions. Take a break between sets.

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