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The dyna disc has been around for a while now, and is used in a few different forms of training. There are differing opinions about the use of unstable surfaces for training, which makes the dyna disc a little contentious. Here we will discuss the uses and benefits of the dyna disc, and how you really should incorporate it into your training.
As you can see from the picture above, the dyna disc is basically a small round air cushion. It is filled with air, extremely lightweight and it was made for stability training. It is 14 inches in diameter and you can get it in 4 different colors.
It was effectively made in order to provide an unstable surface to train on, and if you do a quick search for exercises relating to it, you will find a very wide range of pretty crazy moves. Now, here comes the interesting part of this discussion. You can head into any gym, and you will find people messing about on stability balls, bosu balls and dyna discs, balancing like gymnasts. The fact is that while unstable surface training certainly does have its place, it is not for everyone.
In a rehabilitation setting, particularly for an injury like an ankle sprain, where the proprioceptors (movement sensors) have been damaged, unstable surface training is necessary. It can help your body to build strength in these areas again, and to ensure that your injury will not occur again. When rehabilitation is needed, balance training is often also needed, and in this case, the dyna disc, bosu ball and swiss ball come in handy.
However, for healthy individuals, you basically want to base your work around functional training. I ask you, is standing on top of a swiss ball, and doing an overhead press mimicking something that you might do in your sport or in life? Well, no. It will also limit the amount of weight you can lift significantly,y hindering your training, not allowing you to get the maximum benefits possible. In fact, some studies show that if you substitute unstable surface training for even a few percent of the proportion of your training normally, you actually decrease in your ability to get stronger and more powerful. You lose in a lot of areas when you do too much stability training, and miss out on more functional training. It is perfectly necessary in a rehab setting, but be aware that you should base most of your training around functional movements.