Togu (sensorimotor pillow or sensory disc) is a therapeutic device commonly also known as a "beret". It is a disk covered with protrusions on one side and filled with air. Despite its fairly simple structure, the togu is an indispensable tool for sensorimotor exercises. It can, among other things, correct posture defects, minimize back pain or strengthen the deep muscles.

Togu pillowhas protrusions that are to act as a massage. It is filled with air, so when you sit on it, it feels unstable and you have to gently balance your body. Although the pillow can be used in many ways, e.g. for massaging the feet - it is most often used for sitting, thanks to which the correct posture is enforced and relieves the lumbar spine in this position.

Togu pillow - how does it work?

Using the pillow in a sitting position allows you to correct posture defects and at the same time strengthen the back muscles. Togu stimulates the movement of the intervertebral discs, so it is the perfect support for the back of a person who spends a lot of time sitting, e.g. in front of a computer. The use of the pillow brings relief to the back, but also to the feet, because Togu can be used as a massager for sore feet. By standing on a pillow, we also exercise balance and support concentration.

Togu pillow - how to use it?

The pillow can be used in many ways. You can sit or stand on it. It can also be part of the he alth path proposed by the physiotherapist. The cushion is used for balance (coordination) exercises and for dynamic sitting. Its use improves the balance of the body and motor coordination, and also has an analgesic effect. Due to the fact that the cushion has a valve and usually comes with a pump, we can adjust the degree of inflation, and thus determine its hardness. It is of great importance in changing the difficulty of individual exercises.

Togu pillow - indications for exercise

The sensorimotor pillow works in many situations, incl. when we want to: improve balance, motor coordination and body balance, minimize the risk of falling, correct posture defects, improve muscle strength, soothe back pain in the sacro-lumbar region, stabilize joints, support concentration and perception, perform motor training (e.g. as part of trainingsports) or diversify exercises, e.g. in the field of fitness.

Important

The exercises with the sensorimotor disc should be abandoned if:

  • we feel pain when using the pillow,
  • we are freshly injured or injured with bones,
  • we suffer from inflammation of the joints or periarticular tissues,
  • we have swelling or fresh scars and wounds.

Togu pillow - sample exercises

Below you will find some examples of exercises with a sensorimotor pillow. Many of the exercises are done intuitively, playing with balancing both when standing and sitting on a Togu cushion. The disc can add variety to any classic exercise, such as push-ups (when the pillow is under your hands or you rest your feet on it). We can also treat the beret as a massager or exercise more statically, e.g. by placing a disk under our buttocks when we sit in front of the computer or watch TV. Even in this position, we exercise the paraspinal muscles.

Sitting balancing with Togu

The exercise is designed to strengthen the corset muscles and improve balance. Sit on the sensorimotor pillow placed on the ground with straight legs (the pillow is located under the buttocks). We try to cross one leg over the other (both straightened) and clasp the hands over the chest. In this position, we must maintain balance for as long as possible, while maintaining a simple sitting posture.

One-leg balancing with Togu

This exercise strengthens many muscles, incl. buttocks, legs, abdomen and back, it is also an ideal support for running training. The very way of performing the exercise is very simple. It's about keeping your balance while standing on one leg on a pillow. The more inflated the orthopedic pillow, the more difficult it is to stay on. If the exercise is too simple, it can be expanded and made a little more difficult. Then, standing on one leg, lean forward and lean the other leg back. In this position, we try to maintain a balance.

Przysiady z Togu

This exercise is much more effective than regular squats. Thanks to the use of the sensory disk, it also stimulates the deep muscles (transverse abdominal muscles, multisection muscles, diaphragm and pelvic floor muscles) to work and improves motor coordination. The method of doing squats is the same, only the ground is different. Here we do the squats while standing on the Tog. So there is an element of balancing the body and maintaining balance.

Sideways out of Togu

This exercise primarily minimizes the risk of joint injuryso the most benefit from it will be people exposed to such injuries, e.g. runners or footballers. In addition to the Togu pillow, we also need a regular ball (the size of a football). While standing with one leg (slightly bent at the knee) on the sensory disc, rest on the ball with the other leg. With your foot on the ball, try to move the ball to the side and then pull it back towards you.

Throwing Ball

This is an example of a typical sensorimotor exercise. We stand on one leg on a pillow, in close proximity to the wall (we are facing the wall). We hold the ball in our hand and try to bounce it off the wall and catch it by changing hands. Each hand should throw 10 times in 3 series. After making the series, change the leg and stand on the pillow.

Jumping in Togu

We need several such pillows for this exercise. We place them close to each other and try to jump so that each leg lands on a different pillow. We can make sensorimotor paths from the pillows and simply run on them. It is best to practice barefoot (possibly wearing socks) - thanks to this, apart from strengthening muscles and improving motor coordination and balance, we will treat ourselves to a he alth foot massage.

Read also:

  • Warm-up - examples of warm-up exercises with Fit Mom
  • Isometric exercises - examples of exercises to strengthen muscles at work
  • Pilates for back pain
You must do it

Balance exercise 1

Exercise effectively trains maintaining body balance. For the exercise, we need two sensorimotor pillows. We stand on them so that each foot (barefoot) stands on a different cushion. Then we find a stable position and look straight ahead and then look down at our feet and back in front of us, still trying to keep our balance. Then we try to shift the weight of the body to one leg, then to the other - while still focusing on balance. To make the exercise more difficult, you can close your eyes during it.

Balance exercise 2

Another exercise to improve your balance. This time, we only need one pillow, both of which we stand on. We bend forward, touching the ground with our fingers and return to a standing position with the fact that we climb on our fingers, raise our arms above our head so that we can see our hands. Repeat the exercise by returning to the bend.

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ABC of exercises