TOGU – Exercises and Effects
Togu (sensomotor cushion or sensory disk) is a therapeutic device commonly called also "beret". It is a disk covered on the one hand with insets, filled with air. Despite the rather simple construction, the toga is an irreplaceable tool for sensomotor exercises. It can, among others, correct postural defects, minimize back pain or strengthen deep muscles.
The Togu cushion has protrusions that have a massage function. It is filled with air, so sitting on it has the impression of instability and you have to gently balance the body. Although the pillow can be used in many ways, e.g. for massaging the feet - it is most often used for sitting, so that it forces the correct posture and relieves the lumbar spine in this position.
Togu Cushion - How Does It Work?
Using the cushion in a sitting position allows you to correct posture defects and at the same time strengthen the muscles of the back. Togu stimulates the movements of the intervertebral discs, so it is the perfect support for the back of a person who spends a lot of time in a sitting position eg in front of a computer. Applying the pillow brings relief to your backs, but also to your feet, because Togu can be used as a massager for aching feet. Standing on the pillow, we also exercise balance and support concentration.
Togu Cushion - How To Use It?
The cushion can be used in many ways. You can sit or stand on it. It can also be part of the health path proposed by the physiotherapist. The cushion is used in equivalent (coordination) exercises and for dynamic seating. Its use improves the balance of the body and motor coordination, it also works as an analgesic. Thanks to the fact that the cushion has a valve and usually comes with it, we get a pump, we have the ability to adjust the degree of inflation, and thus determine its hardness. It is extremely important for changing the difficulties of individual exercises.
Togu Cushion - Exercise Indications
The sensoromotor cushion works well in many situations, includingwhen we want to: improve the balance, coordination and balance of the body, minimize the risk of falling, correct postural defect, improve muscle strength, relieve backache in the sacro-lumbar region, stabilize joints, support concentration and perception, do motor training (eg as part of training sports) or to diversify exercises, for example in the field of fitness.
You should opt out of exercises with a sensorimotor disc if:
- We feel pain when applying the pillow,
- We're fresh after an injury or bone injury,
- We suffer from inflammation of joints or periarticular tissues,
- We have puffiness or fresh scars and wounds.
Togu cushion - exemplary exercises
Below you will find a few examples of exercise with a sensoromotorcushion.Many exercises are done intuitively, playing balance in both standing and sitting on a Togu pillow. The disk can diversify every classic exercise, eg pumps (when the pillow is under your hands or we base your feet on it). We can also treat a beret as a massager or exercise more statically, eg putting a disc under your buttocks when sitting in front of a computer or watching TV. Even in this position, we practice paraspinal muscles.
Balancing Sitting With Tog
The exercise is supposed to strengthen the corset muscles and improve the balance. On the sensomotor cushion placed on the ground, we sit with straight legs (the cushion is under the buttocks).We try to put one leg on the other (both straight), and we braid our hands on the chest. In this position, we must maintain the balance as long as possible, while maintaining a simple sitting posture.
Balancing On One Leg With Tog
This exercise strengthens many muscles, including buttocks, legs, abdomen and back, is also an ideal support for running training. The way you do the exercise is very simple. It's about maintaining balance, standing on one leg on the pillow. The more inflated orthopedic cushion, the harder it is to maintain it. If the exercise is too simple, you can expand it and make it a bit difficult. Then, standing on one leg, we lean forward and the other leg is tilted back. In this position, we try to keep the balance.
Squats With Tog
This exercise is much more effective than ordinary sit-ups. Thanks to the use of the sensory disk, it also stimulates deep muscles (abdominal transverse muscles, multiform muscle, diaphragm and pelvic floor muscles) and improves motor coordination. The method of doing the squats is the same, it differs only in the ground. We do squats here, standing on Tog. So the element of body balancing and balance is coming.
A Side Trip With Tog
This exercise primarily minimizes the risk of ankle injury, so the most benefit will be people exposed to such injuries, such as runners or footballers. In addition to Togu cushions, we will also need a regular ball (the size of a football). Standing with one leg (slightly bent in the knee) on the sensory disc, the other leg is based on the ball. With the foot on the ball, we try to move the ball aside and then pull it back to itself.
Throwing The Ball
This is an example of a typical sensorimotor exercise. We stand on one leg on the pillow, close to the wall (we face the wall). We hold the ball in our hands and try to bounce it off the wall and catch it, changing hands. Each hand should throw 10 times in 3 series. After making the series, we change the leg on which we stand on the pillow.
Jump On Tog
We need a few such pillows for this exercise. We set them close to each other and try to jump so that each leg landed on a different pillow. We can make sensorimotor paths from the pillows and just run on them. It is best to practice barefoot (possibly in socks) - thanks to this, apart from strengthening muscles and improving movement coordination or balance, we will treat ourselves to a healthful foot massage.
Do it necessarily
Exercise For Balance 1
Exercise effectively trains the balance of the body. We need two sensomotor cushions for the exercise. We stand on them so that each foot (barefoot) stands on a different cushion. Then we find a stable position and we look straight ahead and then look down at the feet and again ahead, constantly trying to keep the balance. Then we try to transfer the weight of the body one on one, one on the other leg - constantly focusing on the balance. To make it difficult to exercise, you can close your eyes during it.
Exercise For Balance 2
Another exercise to improve the balance. This time, we only need one pillow, on which we stand. We step forward, touching the ground with our fingers and return to a standing position with the fact that we climb on our toes, raise our arms above our head so that we can see our hands. We repeat the exercise by returning to the slope.