Health Medics Balance Disc Instruction Manual

Getting
Started
Use a chair, counter or wall for
additional support before stepping
on the disc for the first time.

One Leg

Place your foot in the
center of the disc, lift
opposite leg. Hold and
repeat with other leg.
CAUTION: The sample exercises shown are not suited to all abilities and/or health conditions. Consult your healthcare provider before beginning
any new exercise routine.

Front to Back

Shift your weight from
your heels to your
toes and back again.

Advanced Balance Training

Once you are comfortable with these basic exercises, try closing your eyes
to increase your balance and proprioceptive training.

Squat

Center both feet on the
disc and slowly drop into
a squat position. Hold
and stand back up.
Balance Disc Instructions

Side to Side

Shift your weight from
your left to right foot
and back again.
Sit on the center of the disc with your
legs straight. Place your hands behind
you. Engage your core and slowly lift
your legs as high as you can above you.
Hold at the highest point.

Sitting

Place disc in the center of
your seat, textured side up.
Sit up straight to engage
your core muscles.

Lunge

Place one foot in the center of the
disc and step back with opposite leg.
Keeping your weight on the front leg,
slowly drop your back knee. Keep
your back straight. Hold and repeat
with other leg.

Leg Lift