| Balance boards may look like something children | | | | seem difficult at first, use a chair or something to |
| play with, but the truth is that balance boards are | | | | hold on to that will aid you from falling. Once |
| great for physical training and rehabilitative | | | | you've mastered these three basic movements, |
| therapies. All physical activity requires various | | | | try kneeling on the board and doing them. With all |
| degrees of balance and equilibrium. A person's | | | | exercises, attempt to maintain your balance for |
| sense of equilibrium and balance are absolutely | | | | as long as you can and make it your goal to |
| critical to normal bodily function, hand-eye | | | | progressively increase that time with each |
| coordination, and motor skill activity. However, | | | | attempt. |
| they can easily be damaged. Balance boards are | | | | These movements are also standard |
| used to repair a person's sense of balance and | | | | recommendations for people with balance |
| equilibrium. But even a seasoned athlete can | | | | problems and for those in rehabilitative therapy. |
| receive benefits from balance board training. | | | | Athletes who consistently train with balance |
| Balance boards are a fun way to improve balance, | | | | boards will increase proprioception and ankle |
| strength, coordination, and reaction time for | | | | strength. This will improve coordination and overall |
| people needing to improve their agility. Soccer | | | | athletic ability as well as decreasing the risk of |
| players, skiers, and any board sports enthusiast | | | | potential ankle injury on the playing field. |
| will find the benefits of balance board training | | | | - Try to maintain your balance for at least 30 |
| invaluable. | | | | seconds. |
| The goal of balance board training is to challenge | | | | - Repeatedly throw a ball against a wall and catch |
| balance, sense imbalance, react quickly, and | | | | it. |
| recover quickly from the imbalance through subtle | | | | - Stand on the board with one foot and with the |
| physical adjustments. Even people at the peak of | | | | other foot, draw numbers and shapes in the air |
| their physical fitness will find balance board tasks | | | | - Try to maintain your balance with your eyes |
| to be a challenge until their bodies become | | | | closed. *NOTE* This movement is very advanced |
| proficient at making balance adjustments. So it's | | | | and risky. |
| advisable for all beginners to hold onto a chair or a | | | | Strength Training: |
| table, or even use a wall, for extra support until | | | | - With your hands placed at each end of the |
| they get accustomed to the exercises. | | | | board, do push-ups |
| Balance board exercises are easy and fun. We | | | | - While sitting on the board, do crunches |
| have broken down the exercises into three levels: | | | | - With one foot on the floor and the other on the |
| - Beginner Training | | | | board, slowly rotate the board. This will gently |
| - Athlete Training | | | | stretch your lower leg muscles and ankle. |
| - Strength Training | | | | Do a set of squats. You'll find these to be |
| - Beginner Training | | | | advanced movements but very effective. |
| There are three basic movements associated | | | | Balance boards are wonderful core stability |
| with beginner training: | | | | trainers, but people with back, neck or leg |
| - Front to Back | | | | problems should be carefully instructed before |
| - Side to Side | | | | using them. They're considered to be on the |
| - Circular Rotation | | | | "extreme" end of fitness training equipment and |
| To accomplish these movements, it's as simple as | | | | should be used carefully. There is a good chance |
| standing on the board and rocking in the | | | | of falling, so anyone with bone density loss should |
| aforementioned direction. If these movements | | | | be very careful. |