Related Manuals for Balanced Body Precision Rotator Discs
Summary of Contents for Balanced Body Precision Rotator Discs
- Page 1 Precision Rotator Discs from Balanced Body ® Contact Us 1-800-PILATES | +1-916-388-2838 pilates.com | info@pilates.com 400-413 | 11.01.17...
- Page 2 Cardinal Markings 0° 45° 45° 270° 90° 10° 20° 30° 40° 45° 45° 50° 60° 70° 80° 180°...
- Page 3 Precision Rotator Discs from Balanced Body® Balanced Body has revolutionized the ordinary rotator disc by adding two different levels of resistance, two different sizes, and calibration for easily assessing rotational patterns. Freely rotating discs have been used for many years to provide a challenge to stability and allow rotational movements to occur in the limbs or torso.
- Page 4 ROTATOR DISC EXERCISES The following exercises are a sampling of what can be done with the rotator discs. Podcasts and additional material are available at Pilates.com. Standing Rotation These are classic rotator disc exercises used to assess, correct and balance the hips in medial and lateral rotation.
- Page 5 Starting position with legs Laterally rotate the hips. Medially rotate the hips. straight Bend the knees and One leg at a time, Rotate both feet in one laterally or medially stabilize one leg and direction, keeping the torso rotate the hips. rotate the other leg.
- Page 6 All Fours Lateral Flexion Rotator discs provide a good environment to work on lateral spinal flexion or side bending. There are many options depending on where the mobility is focused. STARTING POSITION To focus on the full spine, place both hands on one 12” light disc and both knees on one 12”...
- Page 7 All Fours Shoulder Rotation The All Fours position provides many options for strengthening and for shoulder and hip rotation. The markings on the discs aid in assessing and correcting imbalances in range of motion. MOVEMENT SEQUENCES Shoulder Mobility For mobility of the shoulders, place each hand on a 9”...
- Page 8 Hip Mobility For mobility of the hips, place each knee on a 9” disc with the hands on the floor. Line up the middle of the knees with the cardinal markings on the discs. If using resistance, consider using heavy resistance for the knees. Starting position.
- Page 9 Supine Lateral Flexion Lying on both discs allows the shoulder girdle and the hips to move somewhat independently. This is a good core exercise and it also strengthens the sides of the body. STARTING POSITION Lie supine with the shoulders on one 12” disc and the hips on another 12” disc. Support the head in the hands and hold the legs in a tabletop position.
- Page 10 Kneeling on the Rotator Discs Kneeling on the discs strengthens and balances hip rotation. Use pads on the discs to keep the knees comfortable. If resistance is used, try the heavy resistance. STARTING POSITION Kneel with one knee on each disc. MOVEMENT SEQUENCE VARIATIONS »...
- Page 11 Plank and Push Up Exercises Plank exercises are wonderful for developing upper and lower body strength and increasing core stability. Using the discs under the hands provides a stability challenge especially when used with push ups. STARTING POSITION Place each hand on a 9” disc with no or light resistance.
- Page 12 USING THE PRECISION ROTATOR DISCS ON THE PILATES CHAIR Standing Press Downs This exercise works on stabilizing the standing hip and challenging balance. STARTING POSITION Place a 9” or 12” disc on the floor in front of the Pilates Chair. Place the foot in the center of the disc with the second toe lined up with the cardinal Starting position.
- Page 13 Pull Ups The discs add rotation to an exercise that already strongly works the core or powerhouse. STARTING POSITION Place a 12” disc on the seat of the Pilates Chair. Press the pedal down and stand on it with both feet. Place the hands on the edges of the disc.
- Page 14 Reverse Swan This is an advanced exercise for the shoulders and core, and requires good body awareness to perform well. STARTING POSITION Place a 12” disc on the seat of the Pilates Chair. Sit on the disc and reach the arms back to contact the pedal.
- Page 15 ADDITIONAL ROTATOR DISC PRODUCTS FOR YOUR JUMPBOARD Precision Rotator Discs that attach to your Reformer Foot Plate (Jumpboard) are also available. Position them anywhere on your Jumpboard using adjustable attachments, then remove and use them independently. Sold as pair, 9” (23cm).
- Page 16 Contact Us 1-800-PILATES | +1-916-388-2838 pilates.com | info@pilates.com 400-413 | 11.01.17...