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Balance board workouts are a training method involving a series of standing and weight-bearing exercises completed on an unstable surface. They aim to train the muscles around the ankle and improve balance.
Common in rehabilitation settings and conditioning programs for athletes, balance boards can also target upper body stability and core strength.
A balance board is a training device to help improve balance, rehabilitate and prevent injuries, and increase motor skills. There are different styles of balance boards, such as round and rectangular.
Improving your balance with a balance board
The ability to balance is a function of three bodily systems:
* visual system
* vestibular system
* proprioceptive system
How balance exercises work
Balancing exercises work your core muscles, lower back, and legs. Lower-body strength-training exercises can also help improve your balance.
While balancing exercises can be challenging at times, consistent effort will make these exercises easier. Gradually increase the number of repetitions as the exercises become easier. You may ask someone to supervise or assist you, especially when you’re first getting started.
You can modify the exercises to increase or decrease the difficulty or adjust for your needs. Start on your nondominant side so that the second side is easier. You can do your nondominant side twice if you want to balance out your body between both sides. Once you get comfortable with the exercises, try doing them with one or both eyes closed.
What are balance boards?
Balance boards, which include rocker boards and wobble boards, are a fitness tool you can stand on while performing exercises to help improve balance and posture, aid in rehabilitation, prevent lower body injuries, and increase core strength, among other benefits (1Trusted Source).
There are different balance boards to choose from, but ultimately it comes down to what works best for you.
A balance board is typically made of wood and has a flat top and a dome-shaped, unstable bottom in the center of the board. This allows the board to move in different directions.
Rocker boards can be rectangular or have a curved U-shape, which allows you to move from side to side or from front to back.
Round balance boards, also called wobble boards, allow you to move both side to side and front to back, but they also allow you to tilt the board in a circle (aka “around the world”).
Physical therapists often use balance boards in the rehabilitation of lower leg injuries — more specifically, ankle sprains. Balance boards are also a valuable training aid for preventing sports-related injuries and protecting against falls in people of all ages.
Additional benefits of using a balance board include:
improved balance and coordination
stronger lower leg muscles, especially the peroneals
increased motor skills
injury prevention, especially for the ankles
help with injury rehabilitation
improved posture
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