Balance Exercises for your Wobble Board

1. Side-to-Side

2. Front-to-Back

3. Circular Rotation

4. Balanced Push Ups

Similar to regular push ups, these ones require improved core stability. Start on your knees and work up to full push ups as you become comfortable with the extra challenge. Use caution and be aware that the wrist is in a full flexion position for this activity. Some people may not be comfortable with this wrist position.

5. Abs

Sitting exercises are generally safe and intended to improve ROM and mobility in the lower back and trunk areas.

DO NOT ATTEMPT these exercises if you have ever had back problems. Check with your medical professional before doing these activities.

Kneeling exercises are great for increasing ROM, as well as stability in the trunk and pelvic areas. With your hands on your hips, or by your side, kneel on the board. Use your trunk muscles to begin a slow rotational movement. After several rotations, stop and rotate the board in the opposite direction.

7. Lower Leg Stretch

An advanced stretch for the calf (gastrocnemius & soleus). Keep heel of back leg on the ground and lean forward until you feel a stretch.

8. Motor Training Skills

This exercise is intended to enhance your hand-eye coordination and subconscious reaction. All the previous basic and intermediate exercises can be performed while you are bounding or throwing a ball, shooting baskets, volleying a ball or doing some other primary activity. Use your imagination, the key is to have your conscious mind focusing on one activity while your subconscious mind is working on ankle ROM and overall stability. The possibilities are endless, so please learn at a safe pace and always use caution.

EXPECT THE UNEXPECTED.

9. One Leg Exercises

All the above moves can be done while balancing on one leg. The key is to position your foot arch directly over the center of the board. Establish where your exact center point is by positioning your foot so you can comfortably move the board in any direction. Single leg exercises require more strength and stability and you may feel that one leg is much stronger than the other. Keep practicing and focus on the areas where you feel you have the least control. In time you will gain control over movement in all directions and your balance will feel outstanding!

10. Eyes Closed

Eyes closed is the most difficult way to use the Rocker and Wobble Boards. All the above activities can be done with the eyes closed if the user has developed appropriate stability, balance and reaction time. Always start the exercise with your eyes open and when you and your spotter are ready, close your eyes only until you fell off balance or out of control These activities enhance proprioceptive response and reaction time and are primarily intended for advanced level individuals and athletes.

WARNING! This activity is risky and falls should be expected. Only do these exercises with a spotter.

11. At The Office

A wobble board makes for a great stretch break at the office. Try stepping on the board every time you answer the phone. Also works great as a footrest under your desk.

WARNING! Do not use this equipment without a complete understanding of its intended purpose and function. By stepping on this equipment the user accepts full responsibility for all risks and injury and waives any right to themselves, their heirs, their executors or any part to hold the manufacturer of its representatives responsible for any direct or indirect damages whatsoever caused by use of this equipment. Only use Fitter products in a safe clear area on a flat dry surface. Children must not play on this equipment unattended. Consult a physician before starting this or any exercise program.