Balance Board for Exercise and Recovery

What is a balance board?

A balance board is a circular piece of wood or plastic that is flat on top and has a round piece underneath. It is meant to be stood on with both feet or one foot to test a person’s balance. It is used for balance training, muscle training, brain development, inner ear training, and rehabilitation from any ankle, knee, hip or back injuries or pain.

How do you use a balance board?

To use a balance board with both feet, you simply step onto it one foot at a time. Make sure to keep a slight bend in both of your legs to protect you joints, engage your muscles, and truly test your balance.

To use a balance board with one foot, you simply place one foot on the board and lift your other foot off the ground. Make sure not to lock in your standing leg’s knee. This means you have to have a slight bend in your standing leg’s knee to engage your leg muscles more in order to help you to balance.

From here, you can complete any series of movements or poses that feel like they are testing your balance and muscles. Some examples of movements are as follows:

• Standing still with one foot off the ground
• Tree pose
• Tilting the board side to side and back and forth with one foot or both feet
• Air squats
• Pistol squats
• Knee lifts
• Standing still while tossing and catching a ball
• Half moon pose
• Airplane pose
• Warrior III pose
• Standing side leg raises
• Standing hip circles
• Good mornings

As you can see, there are a lot of movements you can complete on a balance board. The list above is not exhaustive. Any movement that feels right, engages your muscles, and tests your balance is the movement you should be doing.

Just make sure to complete every movement slowly and smoothly so as to not fall or injure your muscles. Don’t be ashamed to have someone or something like a chair or wall nearby to grab onto if you lose your balance. For any poses where you are leaning forward, you might also need some yoga blocks to grab onto if you lose your balance.

If you want more help improving your balance, schedule an appointment with one of our physical therapists. They will help you use the balance board and other equipment, and they’ll help you learn how to use just your own body to improve your balance.

Sources:
https://www.fitandme.com/balance-board-exercises/
https://livehealthy.chron.com/benefits-balance-board-2866.html
https://www.physio-pedia.com/Balance_Boards
https://www.fitandme.com/what-is-a-balance-board-faq/