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Restore your Bodys Balance

through this Unique Board


Handy Tips on Using a Wooden Balance
Board to Restore Physical Fitness
The majority of people across the globe believe that fitness is just confined
to obtaining and maintaining a well-toned body, going in for regular
exercise and remaining disease-free most of the time. However, this is not
the complete truth. There is much more to this concept than all the
qualities mentioned above. This article explores the in-depth meaning of
body fitness and provides guidance on how to go about obtaining it.

To begin with, let us explore the three aspects to possessing a healthy


physique and mindset, that is, a perfectly balanced body.

Core
Your spine and the vertebral column represent the core of your body.
Diverse sets of muscles, performing varied functions, surround this core
region. These muscles are responsible for every kind of function
imaginable, including moderate-to-vigorous movements.

It is important for this core to be stable at all times, in order to keep the
spine and the surrounding musculature safe from injuries and poor
health. This is possible only when you take steps to ensure that the core is
strong enough to withstand all kinds of pressures. Then again, it must be
able to endure everything and generally self-heal. The muscles should be
flexible. Every set of muscles associated with the core should function in a
controlled and coordinated manner, without interfering with the function
of another. In other words, there should be good motor control over your
muscles.

Flexibility
This means that your bodily joints should be able to achieve good range of
motion. If you experience stiffness or go ouch, every time you move, it
means that your body is not flexible. The reason could be a genetic
(inherited) problem. Then again, it could be a problematic issue with the
elasticity of your muscles, tendons, connective tissues and joints.
Obviously, an inactive lifestyle is the culprit. Sometimes, the shape of the
joints prevents flexibility.
If your body is flexible, your joints will not require extensive energy to
move through their full ranges of motion. Apart from improving your
posture, you will experience a lessening in aches and soreness of muscles.
The joints are exposed to improved blood circulation. When there is
enhanced coordination, you place yourself at a lower risk for injuries.
Above all, your body and mind will remain tranquil and relaxed.

Total Body Fitness


This means that your body is well conditioned to handle any kind of task,
without fear of injuries, aches or fatigue. In other words, your body is well
balanced in terms of agility, coordination, strength and flexibility. You
need never fear the advent of illnesses either, for both, your body and
mind possess a positive mindset. Thus, core strength + flexibility = total
body fitness.

Wooden Board Balance Exercises

Balance board exercises develop core strength, balance and coordination.


It also improves your reaction time and neuromuscular integration. After
balancing the body on the board, when your body regains its original
balance, its overall coordination is improved. You become more aware of
your body and its reaction time to everything that happens in its
immediate environment. If you are an athlete, you will understand, for
you always maintain a competitive spirit. Thirdly, you burn excess calories
as you exercise. Naturally, your weight becomes normalized. Above all, as
your core muscles go into overdrive, different parts of your body begin to
regain stability, flexibility and good health.

Even though the benefits of these balance board exercises are well
established, many people are reluctant to add them to their fitness
regimen because they feel they are not the balance types. But trust me,
this is just a misconception. Let us look at some of the great balance board
exercises that any one of us can work through.

Getting Started
To start with the balance board exercises, all you need is a wooden balance
board, that is, a wobble board. The board is made of premium wood. With
the aid of this lone piece of equipment, you may go in for exercises that
improve body posture, agility, alertness and range of motion. In case, you
are struggling to recover from certain injuries, you may use this wobble
board to heal yourself faster.

Always step on the balance board from behind, placing your first foot in
the middle and then bringing the other foot alongside. Once both your feet
are on the board, it is easier to balance the body. Now, let us do a quick
posture check.

Ensure your shoulders are drawn back


Feet and knees are hip distance apart
Crown of your head is lifted toward the ceiling
Exercise 1: Sit down and Rock

Aim: The main aim of this balance exercise is stabilization of ankle


muscles

How to do it:

1. Place the board on the flat ground


2. Sit on a chair and ensure your spine is in neutral state and torso
upright
3. Place the balance board under the feet and rotate the board in a 360
degree rotation number of times for about 2-3 minutes
Exercise 2: Stance balance using a chair

Aim: The main aim of this exercise is to develop stance confidence

How to do it:

1. Place the board on the flat ground. Stand on the board in a way that
edges of your feet are placed on the outer edges of the wooden board
2. Ensure your spine is in neutral state and torso upright
3. Hold on to a chair to support your body and establish the balance
4. Balance your body on the board by shifting your weight in a way that
you rock the board forward and backward and also side to side. Your
aim is to balance your body on the board for 40-50 seconds.
5. Do 4 reps at 40-50 seconds
Exercise 3: Basic Athletic Posture Balance

Aim: The main aim of this exercise is to develop stance confidence

How to do it:

1. Place the board on the flat ground. Stand on the board in a way that
edges of your feet are placed on the outer edges of the wooden board
2. Ensure your spine is in neutral state and torso upright
3. Balance your body on the board by shifting your weight in a way that
the edges of the board do not touch the floor. Your aim is to balance
your body on the board for 30 seconds
4. Do a set of 4 reps at 30 seconds
Exercise 4: Forward and Backward Tilt

Aim: the main focus of this workout is stabilization of ankle muscles

How to do it:

1. Balance your feet on the outer edges of the wooden balance board
and stand firm. Make sure you stand in a neutral spine position
2. Apply pressure on the front part and tilt the board in a way that it
touches floor in the front
3. Now apply pressure on the back side and let the board touch the
floor behind you
4. Continue the tilting motion forward and backward in controlled,
steady state for about a minute
Exercise 5: Side to side Tilt

Aim: The main aim of this balance exercise is stabilization of ankle


muscles

How to do it:

1. Balance your feet on the outer edges of the wooden balance board
and stand firm. Make sure you stand in a neutral spine position
2. Apply pressure on the left part and tilt the board towards the left
side
3. Now transfer your weight from the left to your right leg
4. Continue moving in a controlled, slow fashion. Ensure your core is
tight and torso upright.
Exercise 6: Around the Clock W/Board Not Touch The
Ground

Aim: The main aim of this balance exercise is stabilization of ankle


muscles and knee muscles

How to do it:

1. Balance your feet on the outer edges of the wooden balance board
and stand firm. Make sure you stand in a neutral spine position
2. As compared to the last two exercises, you will have to roll the
wooden board in 360-degree motion. Start by tilting towards the left
3. Now transfer your weight from the left to your right
4. Complete the revolution by moving the board in the rear direction
(behind you). Keeping your body centralized all through this while,
balance your body with your arms
5. Reverse the motion and take the revolution in the other direction.
Continue for about a minute
Exercise 7: Around the Clock Board Touching the
Ground

Aim: The main aim of this balance exercise is stabilization of ankle


muscles and knee muscles

How to do it:

1. Balance your feet on the outer edges of the wooden balance board
and stand firm
2. Roll the wooden board in 360-degree motion. The edge of the board
will have to touch the group surface. Start by tilting towards the left
3. Now transfer your weight from the left to your right leg so that the
board touches the floor to the right side
4. Complete the revolution by moving the board in the rear direction
(behind you). Keeping your body centralized all through this while,
balance your body with your arms
5. Reverse the motion and take the revolution in the other direction.
6. Do 5 circles one way and then reverse
Exercise 8: Squats

Aim: The main areas of focus of this exercise is thighs, core and glutes

How to do it:

1. Balance your feet on the outer edges of the wooden balance board
and stand firm. Make sure you stand in a neutral spine position
2. Once the balance is established, lower down slowly to form the
parallel squat position and bring your hands together in front of you
3. Hold firm the bottom position so that you can balance your body to
keep the edges from touching the floor.
4. Rise back to the start position. Try to stabilize the board as much as
possible. Do this squat position for about 8-12 reps for 3 times
Exercise 9: Squat with Weights
Aim: The main area of focus for this exercise is workout of core, quads,
glutes and deltoids

How to do it:

1. Balance your feet on the outer edges of the wooden balance board
and stand firm. Hold a light pair of dumbbells in your hands. Make
sure you stand in a neutral spine position
2. With palms facing forward, bring the dumbbells up to the shoulder
level
3. Squat down till your thighs are parallel to the floor. Hold for a
second until you establish your balance
4. Push your heels to return to the start position
5. Pushing both your hands overhead, perform a dumbbell press
6. Do a squat again for your next rep. Do the entire exercise in a smooth
balanced manner.
7. Perform 10 reps for 2 sets
Exercise 10: Balancing with Single Foot

Aim: The main aim of this balance exercise is stabilization of ankle


muscles

How to do it:

1. With one foot positioned right in the middle of the board to the
front, stand on the balance board. By drawing your knee towards the
torso, lift your other foot and do not brace it against the other leg
2. Balance your body in this position as long as you can. You can
choose to position the board by a wall so that you can hold it for
support. But after a couple of sessions, try to balance yourself
without any support
3. Repeat the exercise by switching to the other leg
Exercise 11: Single Tilts

Aim: The main aim of this balance exercise is stabilization of ankle


muscles. This is more Advanced.

How to do it:

1. Stand on the board by positioning one foot in the middle of the


board
2. Drawing the knee towards the torso, elevate the other foot
3. Apply pressure on the front side and tilt the board to touch the floor.
Now try to rotate the board 360 degrees.
4. Repeat for about a minute
5. Repeat by switching to the other foot
6. You can also do this by holding one hand or both hands to a chair or
a wall
Exercise 12: Side to Side with Single Foot

Aim: The main aim of this balance exercise is stabilization of ankle


muscles. This is more Advanced.

How to do it:

1. Stand on the board by positioning one foot in the middle of the


board
2. Drawing the knee towards the torso, elevate the other foot. Make
sure you do not brace it against the other leg
3. Apply pressure in a way that the board is tilted from left to right,
keeping your torso and hip neutral throughout the movement.
4. If you cant touch the floor, try to go as far as possible
5. Keeping the core tight and torso straight, balance a controlled slow
movement.
6. You can also do this by holding one hand or both hands to a chair
or wall
Exercise 13: Forward and Backward with Single
Foot
Aim: The main aim of this balance exercise is stabilization of ankle
muscles. More advanced.

How to do it:

1. Stand on the board by positioning one foot in the middle of the


board
2. As compared to the last two exercises, you must tilt the balance
board forward and backwards
3. First you put pressure on your toes to tilt the board forward
4. Once you are tilted forward start putting pressure on the hell to tilt
the board backwards
5. This this for about 1 minute on each foot
6. You can also do this by holding one hand or both hands to a chair or
wall
Exercise 14: Calf Raise

Aim: The main aim of this balance exercise is stabilization of calf muscles.
More Advanced.

How to do it:

1. Stand on the board by positioning one foot in the middle of the


board
2. Drawing the knee towards the torso, elevate the other foot. Make
sure you do not brace it against the other leg
3. With your hands placed on your hips, rise up on your leg by flexing
the calf
4. Slowly move and hold the top contraction for a couple of seconds
5. Perform 10 reps of this exercise on each leg
6. You can also do this by holding one hand or both hands to a chair or
wall
Exercise 15: Bridge on the floor

Aim: The main focus areas of this exercise are Hamstrings and glutes

How to do it:

1. Placing your hands on the floor alongside your body, lie down on
your back with the board under your feet.
2. With your feet placed on the balance board, make sure your soles
are resting on the surface of the board.
3. Lifting your hips high in the air, perform a shoulder bridge.
4. Squeeze your glutes and slowly lower. Repeat the exercise
5. Perform 15 reps 2 times
Exercise 16: Bridge on the floor W/Arms up in the
air. More Advanced.

Aim: The main focus areas of this exercise are Hamstrings and glutes

How to do it:

1. Placing your arms in the air, hands alongside each other, lie down
on your back with the board under your feet.
2. With your feet placed on the balance board, make sure your soles
are resting on the surface of the board.
3. Lifting your hips high in the air, perform a shoulder bridge.
4. Squeeze your glutes and slowly lower. Repeat the exercise
5. Perform 15 reps 2 times
Exercise 18: Push-Ups and the Balance Board

Aim: The main focus of this exercise is core, chest and arms

How to do it:

1. Position in a push up position on the floor. Place your hands on


either side of the board
2. Grabbing the edges of the board, rise to the top position of the push
up
3. Hold your position and try to keep your back as straight as possible
4. Perform 10 reps of this exercise 2 times
5. Increase the amount of time you hold your plank as your core
strengthens
Exercise 19: Planks with Board under the Feet

Aim: The main focus of this exercise is core, chest, arms and legs

How to do it:

1. Position in a plank position. Place forearms flat on the floor, and


place the board under your feet
2. Hold your position and try to keep your back as straight as possible
3. Perform 30 second holds for 3 reps
4. Increase the amount of time you hold your plank as your core
strengthens
Exercise 20: Mountain Climb

Aim: The main focus areas of this exercise are core, chest, triceps and legs

How to do it:

1. Position in a push up position on the floor. Grabbing the edges of


the board, rise to the top position of the push up
2. By alternately bringing your knees to touch your rib cage and back,
perform 10 mountain climbers
3. Perform 10 mountain climbs for 3 times
Conclusion
These are just a few suggestions. You should be able to come up with your
own innovations. There is no denying, however, that this unremarkable
piece of equipment can work wonders on your body.