Balanced Body Precision Rotator Discs User manual

Precision Rotator Discs
from Balanced Body®
Contact Us
1-800-PILATES | [phone]
pilates.com | [e-mail]
400-413 | 11.01.17

Cardinal Markings
0°
180°
90°
45°45°
45°
45°
10°
20°
30°
40°
50°
60°
70° 80°
270°
2

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. Adding resistance helps to strengthen rotational
patterns and create rotational stability.
The new discs are durable, easy to use and provide an entirely new
rotator disc experience.
Balanced Body Rotator Discs are available in the following configurations:
»No resistance - 9” (23cm) and 12” (30cm)
»Light resistance - 9” (23cm) and 12” (30cm)
»Heavy resistance - 9” (23cm) and 12” (30cm)
The light resistance is useful for the shoulder and upper limbs, and the heavy
resistance is perfect for the hips and lower limbs. The two sizes provide a
comfortable platform for hands or feet regardless of the person’s size.
Built into the discs are markings at 0, 90, 180 and 270 degrees as well as
smaller indications every 10 and 45 degrees. The markings provide information
about the degree of rotation in the hips or shoulders and provide feedback to
clients and instructors on progress, balance and limitations.
Rotator discs are a wonderful accessory to add to a mat workout or to a Pilates
equipment session. They can be used on the floor, on the seat of the Pilates
Chair, on a Reformer carriage or box or on a Trapeze Table.
For comfort, especially on the knees, optional foam pads are available in
both 9” (23cm) and 12” (30cm) sizes.
0°
180°
90°
45°45°
45°
45°
10°
20°
30°
40°
50°
60°
70° 80°
270°
3

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. With the addition of the calibration
marks it is easier to see differences in range of motion on the two sides. These
exercises can focus on hip stability when using the discs without resistance or
strengthening the end ranges of hip or torso mobility when using the discs with
resistance.
Disc: 9” or 12”, heavy or no resistance
Starting position: Place two discs on the floor as close together as possible
without their edges touching. Align the discs so the cardinal markings are in
line with the feet. Stand on the discs with the feet parallel to each other and the
second toe in line with the cardinal markings. The metatarsals are directly over
the center of the disc.
MOVEMENT SEQUENCES
Each of these options can be performed with the legs straight or with the knees
bent in a plié or a squat position.
»Lateral or external rotation: Rotate both legs laterally keeping the
pelvis steady.
»Medial or internal rotation: Rotate both legs medially, keeping the
pelvis steady.
»Rotate one leg at a time: Rotate one leg medially or laterally while
maintaining the position of the other leg in parallel or in medial or
lateral rotation.
»Rotate both legs in the same direction: Rotate both legs to the right or left
keeping the hips facing forward.
»Twist: Rotate both legs to the right or left. Feet can be on separate discs or
both feet can be on one disc.
4

Medially rotate the hips.
Bend the knees and
laterally or medially
rotate the hips.
Starting position with legs
straight
Laterally rotate the hips.
One leg at a time,
stabilize one leg and
rotate the other leg.
Rotate both feet in one
direction, keeping the torso
steady.
Twist with both feet
on one disc, rotating
the hips in one
direction and the
torso in the other.
Twist in both
directions.
5

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” heavy disc.
MOVEMENT SEQUENCES
»Lateral rotation for the whole spine: To rotate the whole spine, rotate the
disc under the hands to the left and the disc under the knees to the right.
Focus on the floor or rotate the head in the direction of rotation.
»Lateral rotation for the upper and mid spine: Rotate the disc with the hands
keeping the elbows straight and the hips stable.
»Lateral rotation for the mid and lower spine: Rotate the disc with the hips by
laterally flexing to one side. Maintain the stability of the shoulders to focus
the rotation on the mid and lower spine.
Whole spine lateral flexion. Rotate the discs
in opposite directions.
Starting position with both hands on one
disc and both knees on a second disc.
6

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” disc with the knees
on the floor. Line the middle fingers up
with the cardinal markings on the disc.
If using resistance, consider using light
resistance for the hands.
VARIATIONS
Starting position. Kneeling with one hand
on each disc and knees on the floor.
Lateral rotation. Rotate discs laterally. Medial rotation. Rotate discs toward
the body.
Asymmetrical rotation with lateral flexion.
Rotate both discs in the same direction,
keeping the hips stable.
7

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.
VARIATIONS
Starting position. All fours position with one
knee on each disc.
Lateral rotation. Laterally rotate both legs,
alternately crossing the ankles.
Medial rotation. Medially rotate the hips.
Asymmetrical rotation with lateral flexion.
Rotate both feet in the same direction.
8

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. No, light
or heavy resistance can be used for this exercise.
MOVEMENT SEQUENCE VARIATIONS
Laterally flex the spine to each side maintaining the height of the head and the
position of the legs.
VARIATIONS
»Hold the upper body steady and move the hips only.
»Hold the lower body steady and move the upper body only.
Starting position. Shoulders on one disc,
hips on one disc. Head supported and legs
in tabletop.
Laterally flex the spine by drawing the hip
toward the shoulder.
9

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
»Medial hip rotation. Rotate both hips
medially.
»Lateral hip rotation. Rotate both hips
laterally. Alternate the cross of the ankles.
(not shown)
»Rotate one hip medially and one hip
laterally. (not shown)
Medial hip rotation. Rotate
both hips medially.
10

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. Straighten the legs to
come into a plank position with a long
line from head to heels.
MOVEMENT SEQUENCE VARIATIONS
»Plank with the hands on the discs.
»Lift a leg keeping the discs stable.
»Rotate the discs medially, laterally or asymmetrically with the hands.
»Do push ups keeping the discs stable or rotating them medially as the elbows
bend, and returning to neutral as the elbows straighten.
Challenge the plank by lifting a leg. Push up. Keep the discs stable or rotate
them as the elbows bend and straighten.
11

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
points. Stand on the disc and place the other foot
on the Chair pedal. Hold Chair handles if available,
or place the hands on the hips to assist with
balance. If using resistance, no or heavy resistance
is recommended.
MOVEMENT SEQUENCE
Press the pedal down without rotating the disc
under the standing leg.
VARIATIONS
Facing Sideways.
Stand sideways to the
Chair and perform the
same exercise in lateral
rotation, keeping the
standing leg disc stable.
Add rotation of the
standing leg. Add
medial and lateral
rotation of the standing
leg as the other leg
presses the pedal down.
Starting position.
Press pedal down, keeping
the standing leg disc stable.
Lateral rotation starting
position. Press the pedal down, keeping
the standing leg disc stable.
12

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. If using resistance, no or light
resistance is recommended.
MOVEMENT SEQUENCE
Draw the abdominals in and pull the pedal up
as high as possible. Keep the disc stable as
the hips rise.
VARIATIONS
Add rotation. With the pedal up, rotate the disc from side to side to challenge
the oblique abdominals and shoulders.
Pull up. Engage the abdominals to
lift the pedal. Keep the disc stable.
Add rotation. Rotate the disc to
one side, keeping the hips facing
the chair.
Alternate sides.
13

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. Straighten the legs into a Teaser position.
MOVEMENT SEQUENCE
Rotate the hips from side to side while maintaining the stability of the shoulders.
Alternate sides.
Reverse Swan. Rotate hips to one
side while keeping the shoulders
stable.
14

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).
FOR COREALIGN®
Precision Rotator Discs are also
available for CoreAlign. Specially
modified with plugs that insert into
the carts, they stay firmly positioned
during use. Sold as pair, 9” (23cm) or
12” (30cm).
See Pilates.com for free podcasts and more information about all
Precision Rotator Disc products.
15

Contact Us
1-800-PILATES | [phone]
pilates.com | [e-mail]
400-413 | 11.01.17