Balance Board Exercises
Balance boards, wobble boards, rocker boards... they look like toys
for kids who like skateboards, but the truth is that they are very effective,
though overlooked, training tools for overall fitness and athletic ability.
And they are fun to use!
Tthe possibilies for uses are endless, and creativity can definitely
be put to good use with balance boards, but here are a handful of several
specific ways that balance board training can be used in place of more
tedious training methods:
BEGINNING BASIC BALANCE BOARD EXERCISES
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Side to side |
Front to back |
Circular rotation |
The three above exercises are perfect for beginners, to get used to
the feeling of the balance board. Beginners can hold onto a chair or
wall at first, if necessary. This can be done while you're watching
TV, talking on the phone or whatever else. These are also the standard
activities recommended for people with balance problems and those in
rehab programs.
Once you've mastered this, try kneeling on the board and doing these
three exercises. See how long you can maintain your balance and try
to increase that time gradually.
ATHLETIC TRAINING
Athletes who regularly train with balance boards develop propriocepter
reaction and ankle strength. This greatly decreases the risk of ankle
injury during play, while improving coordination and overall athletic
ability.
- Train athletes
to maintain balance on the boards for at least 30 seconds
- Pass medicine
balls back and forth
- Throw balls back
and forth, or one athlete can bounce a ball using a rebounder or playback
- Try maintainging
balance with your eyes closed. This is very advanced and risky, so
do use a spotter for this
- Have athletes
stand on balance boards with one foot. With the other foot, have them
draw numbers, letters and shapes in the air
FITNESS/STRENGTH TRAINING
- Perform "balanced
pushups" with your hands gripping each end of the balance board
- Sit on the balance
board and do crunches, lifting your feet off the floor. (Not recommended
for people with back problems)
- Standing with
one foot on the floor, place the other foot on the balance board and
slowly roll it, gently stretching your lower leg and ankle muscles
- One-leg exercises
- you can do lunges and the like. Be sure to plant your foot arch
on the center of the board and move slowly
- Squats - very
advanced, but very effective
- Yoga poses can
even be done. Try the plank, raising one leg up slowly and holding
Are they for everyone? No, they are not. Balance boards
are on the "extreme" end of fitness training equipment and
can be dangerous. There is a good chance of falling, so anyone with
bone density loss should not take this risk.
Children, who often cannot move in a controlled, careful manner, should
be supervised while on balance boads. Once they are accustomed to using
them and understand the purpose of these devices, they can really benefit
from them, but they should be coached and monitored to ensure their
safety.
Balance boards are wonderful core stability trainers, but people with
back, neck or leg problems should be carefully instructed before using
balance boards. In short, if you have any kind of physical problem,
ask your physician if using a balance board would be safe for you.
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