| PAYMENT METHODS |  WE ACCEPT...
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|  | Wobble Board Exercises |  | Wobble Board Exercises
These exercises are not meant in place of a clear professional advice. Always consult your physio or GP before starting any type of exercise programme.
Please note the exercises below should be carried out in a slow, controlled manner. Avoid sudden or erratic movements.
1. Early rehabilitation exercises may start with the person seated allowing little weight to be placed on to the injured limb. Simply rock forward and backward, side to side in a slow and controlled motion. You can also rotate your feet clockwise / anticlockwise. These movements will promote and increase Range of Motion (ROM) in the affected area. Please ensure you are in a comfortable position before commencing any wobble/balance board exercise and there are no obstacles around you just in case you lose your balance.
2. To progress, simply apply some weight or force to the area. Stand on the wobble board with two feet and try not to let the edges of the board touch the ground. The muscles around the injured limb (ankle, knee, hip) will constantly compensate to keep you in an upright position. Adjusting your feet position will affect how easy or difficult the exercise will be. Normally, the closer the feet are to each other, the greater the instability and the harder the exercise.You may find, like most patients, difficulty in even the early exercises to start with.
However, very quickly you will master some of the basic exercises and will require to increase the difficulty.
A variation of this exercise includes standing on the wobble board and gently trying to tip the board forwards / backwards then side to side. You may wish to hold onto a table or chair in the early stages.
3. To progress further, try standing on one leg, using your arms to balance and
complete the above drills. This is an ideal exercise to promote proprioception after an injury and to strengthen the muscles of the lower (or upper) limbs. Most find this exercise significantly more difficult and it will take a while to master. To begin with, try balancing for 20-30 seconds. Increase that time to progress your workout.
4. Additional progressions are possible and may include catching a ball while on the wobble board, or bouncing a ball or gently easing your hips to the side to assist in the instability.
Additional Exercises
Wobble boards can also be used for upper body strengthening and rehabilitation. Completing full or assisted press-ups on the board provides variety and a greater degree of difficulty to standard workouts. Furthermore, this will encourage greater use of core stability muscles.
Squats and and the use of resistance bands can be added to the wobble board for upper and mid torso type exercise. Ensure you complete slow and controlled movements at all times.
Please note the above exercises are produced as a guide only and professional medical advice should be sought before commencing any exercise programme. |
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