Balance Board Exercises Demo

Strengthen Your Core, Balance, and Confidence

A balance board may seem like a simple piece of equipment, but it’s one of the most powerful tools to improve coordination, posture, and lower-body strength. Whether you’re recovering from an ankle sprain, improving balance after an injury, or simply aiming to move more confidently, balance board exercises can help you regain control and stability.

What Is a Balance Board?

A balance board is a flat platform with an unstable base that rocks or tilts as you move. The goal is to stay centered and stable while your body makes small adjustments to maintain balance. This challenges your core, ankles, knees, and hips, training your muscles and nervous system to work together more efficiently.

Benefits of Balance Board Training

– Enhances coordination and posture

– Strengthens stabilizing muscles

– Improves ankle and knee stability

– Builds core strength and body awareness

– Helps prevent falls and future injuries

For many of our patients at Health Plus Physical Therapy & Rehabilitation Center, balance training is a key part of recovery and long-term wellness.

Demo: Simple Balance Board Exercises

1. Basic Balance Hold

Start by standing with your feet hip-width apart on the board. Keep your knees slightly bent, spine tall, and eyes focused straight ahead. Try to keep the board level without its edges touching the floor.
Hold for: 20–30 seconds, repeat 2–3 times.
Tip: Rest a hand near a wall or table for safety as you begin.

2. Mini Squats

Stand balanced on the board, then slowly bend your knees and lower your hips a few inches—like sitting in a small chair. Engage your core and rise back up.
Do: 10–12 slow, controlled reps.
Benefit: Builds leg and hip strength while training stability.

3. Plank on the Board

Place your hands on the balance board and extend your legs behind you in a plank position. Keep your body straight from head to heels.
Hold for: 20–30 seconds.
Tip: Beginners can keep knees down for support. This exercise challenges your upper body and core to control small movements.

4. Single-Leg Balance

Once comfortable, lift one foot off the board and balance on the other leg. Keep your body upright and focus on even weight through your foot.
Hold for: 15–20 seconds each side.
Progression: Try small arm or leg movements to make it more challenging.

5. Dynamic Tilts

Shift your weight forward and backward, then side-to-side, letting the board move smoothly. Keep the motion slow and controlled.
Duration: 30–45 seconds.
Goal: Strengthen ankle mobility and joint control.

Safety Tips

– Practice on a flat, non-slip surface.

– Use a sturdy surface or wall for light support.

– Wear supportive shoes or go barefoot for better grip.

– Stop if you feel dizzy, unstable, or any joint pain.

Why It Matters

Balance board training teaches your body how to react quickly and stay stable in daily life—whether walking on uneven ground or preventing a fall. These exercises are especially helpful for older adults, athletes, and anyone recovering from lower-limb injuries.

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