How to Use a Wobble Board
A wobble board, or balance board, is a large disk with a nonslip covering on one side and a round protrusion in the center of the other. It is used to improve physical balance. People spend a great deal of time and energy balancing their checkbooks and balancing their diets, but they put almost no effort into balancing their bodies. By standing on the flat side of a wobble board and shifting your weight, you can increase your core stability and improve your overall balance. Better balance leads to decreased reaction times, better posture and enhanced agility.
Instructions
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Begin by placing your feet on the wobble board. Position both feet evenly on the flat side of the disk shoulder-width apart. Hold onto the back of a chair, if necessary, and then let go and attempt to find your balance. Extend your arms slightly, if necessary. Once you can stand on the wobble disk for three minutes without falling, you are ready to move on.
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Shift your weight slowly from side to side. Keep your balance without letting the sides of the disk touch the ground. Keep your head up and your eyes straight ahead; do not look down. Feel the movement and anticipate the adjustments you need to make to maintain your equilibrium.
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Once you have mastered side-to-side balancing, extend your range of motion by shifting from back to front. And when you are able to successfully balance moving back to front, combine your acquired skills by moving your center of gravity in a circular motion by shifting your weight from the heel to the toe of one foot and then from the toe to the heel of the next.
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Increase the difficulty of the exercises by balancing on your knees rather than your feet. Place your hands on your hips and kneel on the board. Use your upper torso to shift your weight, and practice all three of the motions outlined above. In addition to improving your balance, this will help to strengthen and tone your pelvic muscles and the muscles of your lower back.
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Sit on the wobble board with your legs extended. Tuck your hands under your hips or place them on the sides of the board, but be careful as this can lead to smashed fingers. Use your hips to shift your weight, keeping your feet off the floor and the edges of the wobble board off the ground. Try to perform all three movements (side to side, front to back, circular) without dropping your feet. This type of exercise improves the overall condition and appearance of your abdominal muscles.
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Once you have reached an advanced level of balance and are able to maintain your equilibrium for extended lengths of time, try performing the exercises with your eyes closed. Begin with your eyes open, and then shut them and try the exercises until you begin to feel unsteady. Open your eyes until you regain your stability. This particular maneuver should be performed only in the presence of another person as it greatly increases your risk of falling.
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Tips & Warnings
Always consult a medical professional prior to beginning an exercise program.
