Sport-thieme 235 3409 Bedienungsanleitung

Instruction manual

Product codes: 235 3409

235 3412

Sport-Thieme®

Sport and Therapy Disc

Thank you for choosing a Sport-Thieme product!

Please read the instructions fully before use so you can enjoy the product safely and keep this manual for future

reference.

We are always happy to answer any queries you may have.

Instruction manual for product codes 235 3409 and 235 3412

The therapy disc

Using the therapy disc to do targeted exercises is effective and can be really

enjoyable too. The disc is a universal piece of equipment for improving balance

and coordination. The aluminium hemisphere on the underside makes the

workouts more challenging compared to using a conventional therapy disc.

During training, you will develop a feel for the disc’s centre point and the surface

underneath. You will learn to move the heels and balls of your feet, which requires

the short foot muscles and the long leg muscles stretching to the pelvis to work

hard. The exercises force your feet, knees and pelvis to adopt an anatomically

correct posture. As you progress, you will gain confidence and improve your

strength and balance.

The same applies for exercises when kneeling, sitting or lying on your stomach.

They will predominantly develop and strengthen your core muscles.

Training is most effective if you take on board the following advice:

•Always exercise barefoot.

•When supported, the user should not be held too tightly at shoulder level as it

will be more difficult to focus on the disc’s centre if their body weight is

supported by a third party.

•Beginners can place the therapy disc near a wall – touching the wall with their

fingertips will not interfere with balance.

•Try to maintain balance without moving your arms, as this will force your feet,

legs and core muscles to do all the work.

Introduction

The following exercises are certainly not an exhaustive list. They are designed to show you how

movements can be developed. Your strength and balance on the disc will increase with regular practice,

which means you can work up to more challenging positions and exercises.

Due to the disc’s unique characteristics, even the most intense exercises can be enjoyable, allowing the instructor

to train their student’s strength and balance without them noticing it.

In contrast to any other balance equipment, the therapy disc has a pointed base, which creates its instability. As a

result of practical experience and research with the disc for more than five years, a limited number of exercise

guidelines have been produced. These differ significantly to other balance equipment instructions and have proven

to be essential to develop the user’s stability.

Users will feel at ease as soon as they stand on the disc and are in contact with the floor. They will gain the feeling

of their feet ‘gripping and controlling’ the disc, allowing them to maintain their balance no matter how much the disc

tilts.

Instruction manual for product codes 235 3409 and 235 3412

Warm-up exercises on the disc

1. Balancing on the disc (try each option in figure 1).

Modification if you cannot place any weight on the foot concerned:

2. While seated (on a stool or chair), place the foot in the middle of the disc and,

against low resistance, try to turn the disc inwards with the foot placed flat on the

surface (figure 2).

Basic exercises while standing

Basic position: with the disc’s flat side facing up

When stepping onto the disc, place the foot’s inner edge over the centre

line so the foot arches when you put weight on it (figure 3). The centre line

runs from the heel towards the second toe. The disc’s centre point is

covered by the foot. Without putting weight on it, place the other leg next

to the leg you’re standing on (figure 4). From this stance, put weight on

both legs and change the position of the feet in such a way that the centre

point becomes visible between your feet (figure 5). Maintain your balance

by using only your feet.

•For children, we recommend starting with exercises from a sitting or

kneeling position as this will predominantly work the core muscles.

•For adults, once this exercise starts to feel too easy, jump onto the disc

instead of stepping onto it. Focusing on the centre point makes the

jump easier.

Changing position on the disc

Starting point: basic position

1. Alternate shifting your weight from the balls of the feet to the heels (figure 6).

Do the same using your left and then your right foot (figure 7).

2. Move both feet alternately until one foot reaches a stable position over the

centre point.*

3. Move forwards and backwards, with your feet side by side.

4. Use your feet to turn the disc to the left and the right while facing forward.**

5. Rotate to the left and right, without the disc rotating (figure 8).

* When done properly, it is impossible not to use the short foot muscles during

this exercise. Having said that, children like to ‘cheat’ by hopping forward or

backward. This should be discouraged.

** During this exercise, your feet should be firmly anchored on the disc’s

standing surface. This stance can be further enhanced by slightly pushing

your heels (not ankles) against one another, which will force the knees to

point outwards and keep the pelvis upright. This position will immediately

make the user feel more secure.

Instruction manual for product codes 235 3409 and 235 3412

The following exercises work best when the feet are placed in the inner circle.

Stability on one leg

Starting point: standing on one leg

1. Swing the free leg forwards and backwards (figure 11).*

2. Rotate to the left and right – disc and body together.

3. Pick up objects with your toes (figure 10).**

4. Combine exercises 2 and 3.

5. Guide a ball around the disc using your foot, alternating the leg you’re

standing on and the leg that’s free. Keep facing forward (figure 12).

Shifting exercises

Starting point: straddle position

1. Alternate shifting your weight.***

2. Do the same while adopting a walking stance (figure 9).

* These exercises provide the basis for group games (scoring a goal using your

hands or feet, etc.).

** A sandbag or medicine ball won’t roll away, which avoids having to repeatedly

step off the disc.

*** Relevant for skiers: the weight can be shifted to the point where the disc’s

edge touches the floor.

Forward bend and squat

Starting point: basic position

1. Pick up objects from various directions and distances while squatting

(figure 13).

2. Squat with your feet either in the forward or backward position (heel or ball on

the centre point). Keep your knees and thighs straight, in line with your feet

(figure 14).*

3. Combine exercises 1 and 2.

4. Pick up objects with a rhythmic swing leading up to stretched out horizontal

arms.

5. Transition from the basic position into standing.

* The further forward your knees are when performing a squat (without the

knees touching each other), the easier it will be to straighten your pelvis and

torso.

Transitions

1. From standing to kneeling.*

2. From sitting to kneeling.

3. From sitting on your heels to standing (figure 15).

4. From standing to squatting without touching the floor or disc edge with your hands.

5. From sitting on your heels to kneeling in an upright position. The feet must not touch the disc surface. (Don’t

tense up.**)

* Can be done by pushing yourself up with your hands placed on the edge of the disc.

** It’s always helpful to ensure your breathing is even and controlled before starting any of these exercises as it

will help with your coordination.

Instruction manual for product codes 235 3409 and 235 3412

Basic exercises while kneeling

Basic position: all exercises in a kneeling or sitting position should

be performed using a rubber mat

1. Kneel in an upright position on the disc’s centre point (figure 16).

2. Increase difficulty level by moving knees to the disc’s front edge

(figure 17).*

3. Pick up objects from shorter and longer distances and from various

directions around the disc.

4. Turn to the left and right, body and disc together.

* Can be done when the shins keep the disc’s edge horizontal.

Various kneeling positions

Starting point: sit on your heels

1. Sit on your heels, lower your torso and straighten up again.

2. Throw object (such as a sandbag) to a partner, catch it again quickly.

3. While sitting on your heels, pick up objects with stretched out arms and

palms facing upwards (figure 18).

4. As above but keep your arms in a horizontal position until your upper

body is completely upright (figure 19).*

5. Balance on one knee.

* Excellent exercise for pelvic correction when suffering from a

pronounced curve in your back!

Exercises while kneeling with hands support

Starting point: basic position

1. Position both knees over the disc’s centre point. Place hands on the

sides for support, with your body weight resting on both knees.

2. Slightly raise and lower both arms.

3. Alternate lifting and stretching out your arms (figure 20).*

4. Alternate lifting and stretching out your legs (figure 21).*

5. Alternate lifting and lowering your right arm and left leg, followed by

your left arm and right leg (figure 22).**

6. This exercise can be made more challenging by kneeling with the legs

at a distance from the centre line.

* Can only be done if there is no weight on the hands.

** When the palms face upwards, your shoulders will automatically adopt

the correct position.

Exercises in supported squat position

Starting point: supported squat

1. Rest your hands behind your bottom, making sure your shoulders are

level with your chest, then lift and lower your pelvis (figure 23).

2. Alternate stretching and resting your left hand and right foot, followed by

your right hand and left foot.

Instruction manual for product codes 235 3409 and 235 3412

Basic exercises while sitting

Basic position: sit on the disc’s centre point (stretched sitting position)

and keep your heels on the floor (figure 24)

1. Stretch your upper body and lower back.*

2. Shift weight to both sides by tilting the pelvis sideways while keeping your

back stretched (figure 25).

* Be careful with children who suffer from kyphosis! The exercises detailed

below in a free stretched sitting position are more appropriate.

Exercises in a free stretched sitting position

Starting point: stretched sitting position

1. The free stretched sitting position is reached by shifting your body

weight backwards.

2. Try to balance the disc by applying strength using your thigh.

3. Lift and lower your legs on the horizontally level disc (figure 26).

4. Spread and then cross your legs.

5. Alternate bending and stretching your legs (figure 27).

Exercises while sitting and bending your knees

Starting point: balancing sitting position

1. Bend and stretch your knees without resting on your heels

(figure 28).

2. Pick up, throw or push away exercise equipment (sandbag, ball, etc.).

3. Push a ball to the sides using your feet (figure 29).

Exercises while lying on your stomach

Starting point: laying flat on your front

1. Lift your arms and legs to extend the length of your body (figure 30).

2. Alternate lifting and lowering your legs using your hands as supports on the sides (body stretch) (figure 31).

3. Roll a ball back and forth with stretched out arms (figure 32).

Instruction manual for prod. code. 123 4567

More exercise examples:

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