Sitting, foot on disc, spotting required
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Exercise No. 1
Put feet on disc: rotate pressure with feet.
Exercise No. 2
Feet on disc: Walk on it.
Exercise No. 3
Feet on disc: Bend head forward and backward, rotate to sides.
Exercise No. 4
Feet on disc, hand extended to side: reach side as far as possible. Other side.
Exercise No. 5
Feet on disc, hands forward: reach forward as far as possible.
Exercise No. 6
Feet on disc: Lift hands up. Stay there.
Exercise No. 7
Feet on disc: Lift knee up. Stay up a few seconds. Other knee.
Exercise No. 8
Feet on disc: Lift knee up, and opposite hand forward. Other side.
Exercise No. 9
Feet on disc: Lift knee and opposite hand up. Other side.
Exercise No. 10
Feet on disc: Lift knee and both hands up. Stay there a few seconds. Other knee.
Exercise No. 11
Feet on disc: Close your eyes.