Wobble Board Exercises

WOBBLE BOARD

The purpose of the wobble board is to improve your body’s proprioception (basically your body’s sense of where it is in relation to itself, if that makes any sense). I know this explains little but really proprioception helps enable the body to respond to different conditions, it is likened to your sense of balance. Balance being your ability to stay upright or in control of body movement. Proprioception being your ability to respond to changes in the body’s position. Here’s an example, if you are out running on a hill and your foot lands ‘off level’, say at 45 degrees, potentially you could pull tendons around your ankle, knee and hip. If you have good proprioception your body will respond to your foot landing awkwardly by compensating, all over the body, to the imbalance instantaneously, saving the body from injuring itself.

Another way of looking at it is that you can use the wobble board to strengthen muscles around the joints of your body (usually your legs) and improve your sense of balance.

BASIC WOBBLE BOARD EXERCISES

These exercises are to be completed with twelve reps that are to be repeated three times.

Balance on the wobble board with two your feet until you are used to balancing on it.

Stand on the middle of the wobble board and use your balance to touch the front edge of the board to the ground, followed by touching the back edge to the ground.

 

 

 

 

 

Stand on the middle of the wobble board and use your balance to touch the right side edge of the board to the ground, followed by the left side edge.

 

 

 

 

 

Stand on the middle of the wobble board, use your balance to touch the front edge of the board to the ground. Working in a clockwise direction keep the edge of the board touching the ground until you have touched the edge in a full circle.

Repeat as above, then redo in the anticlockwise direction.

Progression 1 do all the exercises above on two feet, with your eyes closed.

Progression 2 do all the exercises above on only one foot, repeat for other foot.

Progression 3 , all the above exercises on one foot with your eyes closed, repeat for the other foot.

 

Just a word of caution here, it’s extremely easy to fall off the wobble board, so to start off with, position yourself near a wall, or chairback that you can grab hold of if you feel yourself overbalancing.