Following are some exercises that you can perform on the Balance Board (or also known as a wobble board). These exercises are listed from easiest (#1) to hardest (#10). We’d strongly recommend that beginners start with #1 and progress down the list as their strength, balance, and reaction times improve. Doing so with a chair or wall near by is helpful too. As you improve, you’ll use these props less and less, but it’s nice to have them near you if you need the extra support! Once you feel strong enough and comfortable enough, then challenge yourself without a wall or chair…starting from the beginning.
We carry a wood Balance Board by TKO. They look simple enough, but can be quite challenging (especially for beginners). They are great for athletes who depend on agility and need to perform quick turns on their feet (basketball players and soccer players, for example). Balance boards will strengthen the ankles and lower legs in addition to training proprioceptors, which are sensors in our bodies that warn us that our ankles are turning over. This is why they are also used in rehab therapy for people who have twisted or injured their ankles. It’s a good tool for anyone looking to improve strength and balance.
Exercises to do on a Balance Board:
1. Sitting on the floor, place the balance board under the feet and slowly rotate it a number of times in each direction.
2. Stand on the balance board, feet shoulder-width apart. Hold on to a chair for support if needed and rock the board forwards and backwards, then side to side. Do this for 2 to 3 minutes.
3. Stand on the balance board, feet shoulder-width apart. Rotate the balance board round so that the edge of the board is in contact with the floor at all times. Do this for 2 to 3 minutes.
4. Stand on the balance board, feet shoulder-width apart. Rock the board front to back for one minute then side to side for one minute.
5. Balance on the balance board for as long as you can without the edges touching the floor. Aim for over 2 minutes without touching the floor.
6. Rotate the balance board in a circle, but do not allow the edge of the board to touch the floor. Aim for 2 minutes.
7. Stand on the balance board with one leg. Rock the board from front to back for 1 minute and then side to side for 1 minute.
8. Stand on the balance board with one leg. Rotate the board in a circular motion in one direction for 1 minute then repeat in the other direction.
9. Stand on the balance board with one leg. Try to stay balanced. How long can you hold it?
10. When you have mastered all of the above you should have strong, stable ankles and be an expert. Want to challenge yourself further? Try these exercises with your eyes closed!