Whether at home, on the road or at work: every day we use products that make our lives easier or more beautiful. But do these products also make your back easier? Discover all back friendly products with the "AGR- seal of approval" of the Healthy Back Campaign. Just click through - you will be surprised!
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Besuche unseren Channel!Exercising the training with in-depth strengthening of even the tiniest muscles produces maximum training effects. Some manufacturers have recognised this fact and are developing products for effective support of this kind of training.
Air-filled devices with one or two air chambers which can be pumped up individually constitute a dynamic surface and offer more stability and coordination while exercising. These devices are excellent for sensorimotor training, as unstable surface for numerous starting positions, such as standing on one or two legs, kneeling, sitting and lying. The destabilising effect of the pads activates the control functions of the brain, thus training coordination skills and reaction capability while improving posture, toe and foot functions and movement sequences.
Filled with air and made of special material, the devices are easy to transport, have a long service life and are easy to care for. The exercises can be performed anywhere without needing much space.
There are many different forms and possibilities for using the balance pad. This makes it all the more important to select the right device according to individual needs. It is also important to pay attention to first-rate workmanship and quality attributes for safe, effective and sustainable use.
The "Jumper" for example is fun to use for dynamic back training and is suitable for the whole family. The distribution of pressure ensures that exercising is kind to the joints with a trampoline effect thanks to the highly dynamic resilient material, while the non-slip surface is very safe.
A ball pad such as the "Dynair Ball Cushion XXL" or the "Dynair Extreme" is excellent for exercising the trunk and back muscles and keeps you really fit for everyday situations. With its diameter of 80 cm, the "Dynair Extreme" is large enough to exercise the whole body. The air inside the pad takes up the gentle vibrations of the body, passing them onto the spinal column. Whether at home or at the gym, the supplied exercise instructions can be used to train anywhere. Exercises are also possible standing on both ball pads, but should only be performed with assistance because of the highly instable position this involves.
A smaller ball cushion, such as the "Dynair Ball Cushion" or "Balance & fit", acts as occasional dynamic pad to support back-friendly active sitting; it trains the spinal muscles and can also be used as a balance training device at the same time. The “Dynair Pro” combines a firm surface with a soft, air-filled ball pad and is extremely versatile for use in sensomotor training and in therapy.
An air-filled balance pad such as the "Aero-Step XL" is highly versatile and offers experienced and professional users a wide range of training possibilities. The two separate air chambers can be used for specific exercising of both sides of the body, with more intensive, in-depth results, giving unusual, new stimulus to the tiny muscles that stabilise the joints. One-chamber balance pads with a low height such as the "Dynair Pads" are ideal particularly for senior citizens when commencing or recommencing balance and coordination training.
The "Balance Beam", "Balance Pad Elite" and "Balance Pad XLarge" use foam with a closed-cell structure instead of air.
The balance beam with its long shape that resembles the gymnastic appliance permits movement exercises that involve several steps.
Good quality, safe training is only possible if the device offers optimum fulfilment of the safety demands, functionality and ergonomic requirements made of dynamic pads. Even if devices in this product range frequently look the same, here in particular the saying "Quality has its price" is absolutely appropriate and should be taken seriously. However, the prices are quite low so that such balance cushions are easily affordable and are also worth the investment thanks to their long service life.
Generally there is a huge range of different possibilities for working with such training devices. Complete beginners or those coming back to training will soon find the right product for their needs, just like the advanced or professional user. Reports from users are all quite positive, and there's also the fun factor to be taken into consideration.
AIREX AG*
Speciality Foams
Industrie Nord 26
5643 Sins
SWITZERLAND
Phone +41 41/78 96 600
Fax +41 41/78 96 660
This email address is being protected from spambots. You need JavaScript enabled to view it.
www.my-airex.com/en
AOK-Verlag GmbH (Balance und Fit)**
Lilienthalstr. 1-3
53424 Remagen
GERMANY
Phone +49 02642/931 0
Fax +49 2642/931 130
This email address is being protected from spambots. You need JavaScript enabled to view it.
www.aok-verlag.de
TOGU GmbH***
Atzinger Str. 1
83209 Prien-Bachham
GERMANY
Phone +49 8051/90 38 0
Fax +49 8051/37 45
This email address is being protected from spambots. You need JavaScript enabled to view it.
www.togu.de/en
Exercises for strengthening the muscles
Exercise 1
Strengthens all the muscles in your back, buttocks and at the back of your thighs
Lie down on your back with your knees bent and your heels on the Dynair Pro. Now slowly raise your buttocks so that your pelvis is in line with your knees. Hold this position and make sure your buttocks do not lose height. Then slowly lower your buttocks again. Repeat about 15 times.
Exercise 2
Strengthens the abdomen muscles
Sit up straight on the Dynair Pro. Your body centre is slightly behind the middle of the ball cushion. Raise your hands to each side of your head and lean back slowly, stretching the upper part of your body. Breathe out as you lean back and in again as you straighten up. Repeat about 15 times. Do the exercise 3 times.
Exercise 3
Strengthens the side torso muscles
Push yourself up sideways with your forearm on the Dynair Pro. Make sure that your elbow is positioned vertically under your shoulder on the middle of the cushion. Your pelvis points straight ahead and your body is in line. Now raise your upper arm and upper leg. Hold this position briefl y, then repeat about 10-15 times. Do the exercise 3 times on each side.
Exercise 4
Strengthens your whole body
Turn the Dynair Pro so that the plate is at the top and assume a press-up position. Your body is stretched in line. Your abdomen muscles are activated. Move your bodyweight from right to left. Repeat 15 times each side. Do the exercise 3 times.
Exercises for strengthening and mobilisation
Exercise 1
Strengthens all the muscles in your back
Lie in a prone position on the Dynair XXL and bring your arms up over your head to the front. Tense your whole body, pulling the upper part of your body upwards and raising your feet from the floor. Now turn the upper part of your body alternately to the right and left. Include your head in the movement. Repeat about 15 times each side. Do the exercise 3 times.
Exercise 2
Strengthens the oblique muscles in your abdomen
Lie on your back with the upper part of your body on the Dynair XXL. Bend your knees with your feet fl at on the fl oor; put your hands behind your head for gentle support. Now raise the upper part of your body slightly and from this position, turn with good control to the right, back to the middle and to the left. Repeat about 15 times each side. Breathe evenly. Do the exercise 3 times.
Exercise 3
Strengthens the side torso muscles
Lie on your side on the Dynair XXL, with your pelvic bones positioned vertically. Rest your head on your lower arm which is stretched out. Now pull the upper part of your body up to the side. Repeat about 15 times for each side. Do the exercise 3 times alternately.
Exercise 4
Mobilising and strengthening your lower back
Sit in the middle of the Dynair XXL in an upright position with your legs loosely crossed. Now tip your pelvis to the right and left with good control. This brings your lowest costal arch close to the respective iliac crest. Repeat about 15 times each side. Do the exercise 3 times.
Exercises for strengthening the muscles
Exercise 1
Strengthens all your abdomen muscles
Lie on your back on the Jumper. Activate all your torso muscles and raise your extremities. Stretch your right leg out, while pulling your left leg in. At the same time, stretch your left arm over your head and position your right arm parallel to your body. Change over. Repeat about 15 times for each side. Do the exercise 3 times.
Exercise 2
Strengthens the muscles in your lumbar spine and at the back of your thighs
Lie down on your back with your knees bent and your feet on the Jumper. Now raise your buttocks. In this position, stretch one leg up to the front in extension of your thigh. Make sure your buttocks do not lose height. Repeat alternately about 10 times for each side. Repeatedl lower your buttocks in between. Do the exercise 3 times.
Exercise 3
Strengthens all your back muscles and legs
Turn the Jumper so that the black plate is at the top. Assume a press-up position and make sure you keep your body straight. Now bring one foot at a time up to the side of the Jumper and then put it back again. Repeat 10-15 times each side. Do the exercise 3 times.
Exercise 4
Strengthening the side torso muscles
Lie sideways on the Jumper. Use your forearm for support and make sure that your elbow is positioned vertically under your shoulder. The pelvis bones are positioned vertically. Now raise your closed, stretched legs working from your waist and then lower them again. Repeat 10-15 times. Do the exercise 3 times alternately.
Exercises for mobilisation, stretching and stabilisation
Exercise 1
Arm/leg balance
Starting position: prone position, arms stretched out in front, legs open, toes pointing outwards.
Exercise: raise and lower the upper part of your body, arms and legs at the same time. Repeat 16 times.
Exercise 2
Stretching the hip flexors
Starting position: on all-fours, move one leg forward bent at the knee, hands on your buttocks.
Exercise: push buttocks toward the front heel, pulling down at the same time.
Variation: grasp your foot to move your calf towards your buttocks. Hold the position, then change sides.
Exercise 3
Inline lung with rotation
Assume inline lung position. Position your heel to form a line with your knee, put your hands at your neck and turn your torso through 90 degrees to the front leg.
Effect: stabilises the hip axis
Variation: close your eyes.
Duration: 15 to 30 seconds, then change legs.
Exercise 4
On your back
Lie on your back and stretch your back with very long arms.
Effect: stretches the chest muscles, mobilises the thoracic spine. Hold for 15 to 30 seconds.
Exercises for strengthening the muscles
Exercise 1
Strengthens all the muscles in your back, buttocks and at the back of your thighs
Go onto all-fours and put the ball cushion under one knee in the middle. Now raise the other leg and stretch it out to the back. Hold your pelvis and back straight, pulling your tummy button in firmly. Bounce your stretched leg 15 times gently up and down to the ceiling. Repeat 3 times for each side.
Exercise 2
Strengthens the back muscles
Sit up straight on the ball cushion. Your body centre is slightly behind the middle of the ball cushion. Now raise both feet from the fl oor and balance your body. Hold this position briefl y for about 10-15 seconds, then repeat about 15 times.
Exercise 3
Strengthens the oblique torso muscles
Sit in the middle of the ball cushion with your knees bent and your heels on the fl oor. Hold your back straight and activate your abdomen muscles. Hold an object between your hands at breastbone height and turn to the right and left, moving from the centre of your body. Keep your shoulders low, let your head follow the movement. Repeat about 15 times each side. Do the exercise 3 times.
Exercise 4
Strengthens the upper back muscles
Stand upright and hold the ball cushion in your hands at breastbone height. Make sure that your elbows point to the side in a line with your shoulders and that your shoulders are not raised. Now try to pull the ball cushion apart. This brings your shoulder blades closer to your spinal column. Repeat about 15 times. Lower and loosen your arms, then repeat 3 times.
Balance pad