Wooden Board Exercis
Wooden Board Exercis
Wooden Board Exercis
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.
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.
How to do it:
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
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
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
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
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
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
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
How to do it:
How to do it:
How to do it:
Aim: The main aim of this balance exercise is stabilization of calf muscles.
More Advanced.
How to do it:
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:
Aim: The main focus of this exercise is core, chest, arms and legs
How to do it:
Aim: The main focus areas of this exercise are core, chest, triceps and legs
How to do it: