Wobble Balance Board Exercises

Balance board workout starting easy and getting harder.

1. Whilst sitting down place the wobble board under the feet and slowly rotate it a number of times in each direction. This is good for improving ankle range of motion and control.

2. Stand on the wobble board, feet shoulder width apart. Hold on to a chair for support if needed and rock the board forwards and backwards, then side to side. Do this for 2 to 3 minutes.

3. Stand on the wobble board, feet shoulder width apart. Rotate the wobble board round so that the edge of the board is in contact with the floor at all times. Again try this for 2 to 3 minutes.

4. Balance on the wobble board for as long as you can without the edges touching the floor. Aim for over 2 minutes without touching the floor.

Wooden balance board

5. Rotate the wobble board in a circle but do not allow the edge of the board to touch the floor. Aim for 2 minutes.

6. Balancing on the board with both feet, perform small knee bends to challenge your balance. Gradually bend your knees further into a squat.

7. Again balancing with both feet, reach both arms out in front of you. Rotate your upper body around slowly from side to side.

8. Balancing with both feet, throw a ball against a wall and catch it on its return. You can also do this with a partner.

9. Do all of the above exercises with your eyes closed! This will make them considerably harder!

Adjustable wobble board

10. Stand on the wobble board with one leg. Rock the board from front to back for 1 minute and then side to side for 1 minute.

11. Again stand on the wobble board with one leg only. Rotate the board in a circular motion in one direction for 1 minute then repeat in the other direction.

12. Try to balance on the wobble board with one leg only! How long can you go for?

13. Balancing on one foot, perform small knee bends to challenge your balance.

14. Still on one foot, point your arms out in front of you and rotate the upper body from side to side.

15. Balancing with one foot, throw a ball against a wall and catch it on its return. You can also do this with a partner.

If you can master all of these exercises then your proprioception and balance are good! If not, keep working at it and you should soon see improvements.

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