A balance board is a plank that rests on a hub or is positioned on a cylindrical curler to give it extra motion and instability. A bit of physiotherapy tools, it’s now extensively utilized by health trainers as effectively. It is available in many avatars: with spherical, oval and rectangular surfaces. Under ₹2,000, it’s simple to retailer, and wishes zero upkeep.
The primary good thing about the balance board is that it may be used even with out knowledgeable supervision, to improve fundamental health, balance, and stability. Professional athletes, particularly gymnasts, surf boarders, curler skaters use it extensively.
The board improves the skill to transfer effectively. It helps to strengthen weak and unstable ankles, and may also be used for a full physique exercise. Squats, lunges, planks, pushups and all the different physique weight workout routines will be finished on the board. The unstable floor makes the workout routines more difficult and attention-grabbing.
Before you begin
Exercises will be finished with or with out sneakers.
Avoid the tools if in case you have a historical past of ankle damage.
Post damage coaching is normally finished underneath steerage, particular to the want of the joint, so seek the advice of a rehab coach or physiotherapist earlier than you start.
Maintaining the proper posture is necessary. Position your ft shoulder width aside, shoulders again and down, chin parallel to the ground, weight equally distributed on each ft. Keep knees unlocked always.
1. Standing on the board
Maintain the posture talked about above and stand on the board. The problem is to stop the edges of the board from touching the floor. The ankles and legs could wobble and shake in the starting, however you’ll quickly discover it simple. The ankle joint will get a superb problem as a number of small muscular tissues in the ft have to work arduous to discover stability.
2. Single leg stance
Take the train a notch up and stand with one foot in the centre of the board, the different foot lifted off . Hold for 30 seconds on every foot and repeat 6 occasions.
3. Side to aspect
Get off the board, stroll round for a minute. Stand on the board once more with each ft. Once you might be pretty regular, transfer your weight from aspect to aspect, tilting the board from left to proper, however with out the edges touching the ground. Do three units, for a minute every.
4. Front and again
Maintaining the above place, shift the weight ahead and again so the board tilts to the entrance and the again. Prevent the edges from touching the ground. Do three units, for a minute every.
5. Move in circles
Maintaining the above place, rotate the board: ahead, aspect, again and the different aspect, as in case your are making a circle. Start with the proper aspect first after which the left. Do three units, for a minute on both sides.
Full physique exercises
Squats with or with out exterior weight will be finished.
Lunges with one foot on the board and one foot on the ground. Dynamic lunges are more difficult.
Planks with palms on the board, planks with the palms tilting the board, pushups with one hand on the ground and one hand on the board.
Biceps, triceps and all shoulder workout routines utilizing dumbells or barbells grow to be more difficult, when finished on the board.
Bridging with ft on the board provides a special dimension to the glute strengthening train.
Nisha Varma is an ACSM-certified train physiologist. A month-to-month column with workout routines for a house exercise