Balance Boards Workouts to Challenge Yourself

The Theraband Wobble and Rocker Balance Boards offer an unstable and sensory-stimulating surface designed to facilitate balance and proprioceptive training and automatic postural reactions. The square Rocker Board and round Wobble Board provide the higher end of the Theraband System of Progressive Balance Training for rehab, post-rehab conditioning, and fitness applications. Both Boards are designed to build core strength and improve balance and they are made with black moulded plastic and a specially-designed ridged surface on the top to increase balance perception. The anti-skid surface on the bottom of the Wobble and Rocker Balance Boards provides greater safety to ensure the board doesn’t slip during exercise.  

The Rocker Board is designed with two parallel bars allowing for one plane of instability at a time, such as forward and backwards or side to side balance training. The Wobble Board is designed with one rounded bottom surface for 360º balance allowing multiple planes of instability for a more challenging balance workout.

Following we present you 4 easy-to-perform balance exercises to challenge yourself with and achieve the best results!

Rocker Board 2-leg Balance in Frontal Plane

This balance exercise has only two steps:

  1. Stand with both feet perpendicular to the rocker bottom
  2. By keeping the board parallel to the ground, keep your back and neck straight without hyperextending your knees

Even though it seems easy, it is actually challenging especially if you are struggling with your balance. Therefore, by performing this exercise you can improve your balance while improving your body posture.

Wobble Board 2-leg Balance

This Wobble Board exercise is similar to the previous one. Two steps:

  1. Stand with both feet centred on the board
  2. By keeping the board parallel to the ground, keep your back and neck straight without hyperextending your knees

Although, this 2-leg balance exercise is more challenging because of the 360º design of the wobble board. Therefore, this is for more advanced balance training, which allows you to develop the perfect balance in the long-term.

Rocker Board Step Down in Frontal Plane  

If you wish to take your balance workout one step further then you should definitely try this exercise:

  1. Begin standing on board with both feet perpendicular to rocker bottoms
  2. Keep board parallel to the ground and step down to the floor with one leg
  3. Return to standing on both legs on board, by keeping your back and neck straight
  4. Repeat with the opposite leg

This exercise does not only improves your balance, but it also work outs your legs and spine. If you want to make it more challenging just try it with the Wobble Board, but during the starting position place your feet in the center of the board.

Rocker Board Lunge in Sagittal Plane  

Performing lunges on a balance board makes the exercise more challenging and therefore it has e greater impact on your performance and your workout routine. If you are looking to take your training to the next level we suggest you including it in your exercise program:

  1. Begin with the board in front of you with rocker bottoms aligned with your feet
  2. Step onto the board, by keeping it parallel to the ground
  3. Lower your hips to the floor, keeping your trunk vertical and flexing your knees
  4. Slowly return to the starting position and repeat with the opposite leg

Again, if you want to make it more challenging just try it with the Wobble Board.

Both balance boards can be combined with other exercise equipment, such as Theraband Loops, Theraband FlexBar, Theraband Resistance Bands and Theraband Soft Weights.

Rocker Board in Frontal Plane with Soft Weight Toss:

  1. Stand on one leg with your foot perpendicular to rocker bottoms
  2. Toss the soft weight while keeping the board parallel to the ground
  3. Keep your back and neck straight without hyperextending your knee
  4. Repeat with the opposite leg

Wobble Board Hip Extension with Band

  1. Attach one end of a resistance band near the floor and the other end to your ankle
  2. Stand with one foot centred on the board
  3. Extend your hip against the band and slowly return, by keeping your knee straight, the board parallel to the ground and your back and neck straight
  4. Repeat with the opposite leg

These exercises are only the tip of the iceberg, with the balance boards you can perform an unlimited number of exercises, including push-ups, high plank, squats and so on.

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