The balance pillow is a round inflatable flat rubber pillow used under the seat or leg that strengthens the corset muscles, improves posture and helps relieve muscle tension.
This compact helper is not expensive, does not take up much space, is extremely effective and has no contraindications, "said physiotherapist Aljona Säilev. He explained that it was a rubber "pancake" that was inflated, but there was just enough air inside that the pillow would be slightly empty. This creates an unstable surface, and when you sit, stand or even lie on it, it forces even small muscles that do not normally work and are impossible to pump even in the gym. These are the stabilizing muscles that are responsible for the scalp and are located close to the spine. They can only be trained on an unstable surface.

The balance pillow can be bought at the Medpoint sports shop, for example, and it is useful for people of all ages to use at work and at home. "Put it on the office chair and adjust the chair to a height that creates an ergonomic position - so that your hands can be placed on the table or on the armrests," the physiotherapist recommended.

It is not very comfortable to sit on such a pillow. The body must constantly work to tighten the muscles of the back, abdomen and buttocks to maintain balance. But that is the idea of ​​the balance pad. In this way, the body is involuntarily forced to work the seven to eight hours we work. In addition, this position reminds you to stand up and move from time to time.

If you sit on the front end of the pillow, your back will automatically straighten, because it is impossible to sit with your back in this position. Such a pillow can also help those who have swollen feet. "When we sit, both the blood and lymphatic circuits stop in the legs due to the forced position. Sitting on such a pillow will improve this situation to some extent, "said Säilev.

Even just sitting on such a pillow can work and strengthen the abdominal and side muscles and fight cellulite by improving the blood supply to the thighs.

It is always possible to add more exercises. For example, occasionally remove the balance pad from the chair and try to stand on it on the floor.

"Different manufacturers produce balance pillows with different designs. However, one cushion surface is usually smooth and the other is mummy. If you stand on the mummy side without shoes, you can massage the soles of the feet in this way, where there are many points that are responsible for the work of the whole body, "said the physiotherapist.

"But most importantly - standing on such a pillow, we also train the sole muscles. Due to this, the lymphatic vessels also work, which means that the lymphatic circulation improves, as well as the posture and balance. ”

Squats against back pain

In the beginning, it is better to stand on such a pillow with support somewhere - for example, holding a table or wall with one or two hands. The goal is to keep your balance and stand straight, not in one leg. After a few days, as it becomes easier to keep your balance, you can also try to get your hands free. There is one trick to keeping your balance - you need to focus your attention far away on one specific point.

Those who can already stand on the pillow can try squats. In the beginning, it is not worth doing very deep cuts, and it is also better to hold it somewhere with your hands. You can quietly move on to deeper squats. The buttocks work, which should be very strong for good posture. Otherwise, the person inadvertently tilts the body forward and the other muscles ensure balance. As a result, your back may start to ache.

"The person goes to the doctor, who takes an X-ray and says that everything is fine with the spine. But the pain continues. In this case, the muscles must be tested and the necessary exercises performed. ”

If you already feel confident squatting on the balance pad, you can start with the following exercise: squat your eyes. Our eyes also help us to keep our balance. If the eyes are not helping, we must trust our sense of body and balance.

"It is not worth waiting for immediate results, but gradually you will notice that the pain goes away and the posture improves," said the physiotherapist. According to him, regularity is very important - these simple exercises should be done as systematically as brushing teeth.

There are plenty of exercises on the Internet with a balance pad, but the physiotherapist warns against self-activity. Many exercises should be done at least initially with a physiotherapist.

Advantages of using a balance pillow:

• Contributes to the formation of the right group
• Distributes the load on the back evenly while sitting
• Trains the balance machine
• Improves the tone of the hip, back, leg and abdominal muscles as well as the stabilizing muscles

Source: health.postimees.ee

See different uses of the balance pillow Youtube - Training programs, active sitting, etc.