Athletes need to train regularly to ensure their bodies and minds are up to the task at hand; this means diet control, mindset training, core, strength and balance training.
There are many ways you can improve your balance in general, but they all require time and patience. One of the best ways to focus on balance improvement and core strength at the same time is by using a balance board. NivaMD is one of the best retailers of balance boards out there. Make sure you check them out once you finish reading this article.
A balance board can be used for a wide range of different purposes. For instance, an older adult who is prone to falls and injury, as a result, may use a balance board to work on their overall stability and, therefore, potentially sidestep an injury in the future. Athletes can use board exercises to help them overcome injury and even during surgery recovery, but they can be used as part of their regular training.
How Do You Train on a Balance Board?
Balance board exercises are all straightforward, but they have a large effect over time. Balance board training requires little more than the board itself and perhaps a chair to hold onto at first, as you start to get used to the exercise you’re going to work on.
A balance board is mounted upon an unstable central piece. That means it is almost like a see-saw once you stand on it, which means you need to concentrate and engage your core muscles to maintain balance and to avoid falling over. Once you’ve done that, you can work through balance and stability exercises to further compound the effects.
For instance, a squat is a regular exercise that many people do to strengthen and tone the glutes, thighs, and core work. When you do this exercise while on a balance board, you’re still getting the same benefit as you would with a regular squat, but you’re increasing the effects because you’re using it as a balance training exercise at the same time.
Most exercises require you to stand on the board and move in a specific way. Some exercises are slightly more advanced than others, and athletes, in particular, will aim towards the more difficult side of the spectrum to reap the benefits of balance and fitness at the same time.
What Exercises Improve Balance?
To prevent injury with balance board use or boost balance and stability in general, you need to research the best exercise for you. The good news is that there are plenty.
For instance, the primary balance stance is ideal for beginners; this means standing on the board and remaining static without moving from side to side or wobbling. You would then build up the amount of time you can hold the pose while moving up to more advanced balance board exercises along the way.
Tilts are another excellent exercise for improving balance and stability. This type of activity requires you to stand on the board, and once you’ve got your balance, you would move forwards, tilting the board but stopping it from touching the floor. You would then hold it for a second or two before moving back into position. You can then tilt backwards or even sideways, giving you new options for toning and strengthening.
The around the world exercise takes the tilt to a new level; this requires you to move the board around in a circle, engaging your core muscles to move the board without moving your feet and without allowing it to touch the floor. These are balance board exercises that most abilities will master and use regularly to improve their balance and stability. However, athletes will need to look towards a more rigorous workout.
What Are Additional Exercises Good For Athletes?
Athletes will want to increase the intensity of any balance board exercises they try. There are many exercises that athletes can use to significant effects, such as push-ups, squats, and one leg stance exercises.
These are the same exercises you would attempt on a flat surface, but when you add in the challenge of being off-balance and maintaining your balance on a board, the additional workout is very effective.
For instance, a push up can be done with a balance board. You would create the same position as you would on a flat surface, but you would place your hands on the board instead. The slightly off-balance feeling will mean you need to engage your core muscles and focus on completing the push up without moving to the side.
Squats are something we’ve already mentioned. To do this as a balance board exercise, you would stand on the board, gain your balance, and then lower yourself down into the squat position, engaging your core muscles to stop you from moving or falling over.
The one-leg stance exercise is another beneficial exercise for athletes because it helps to tone the muscles and increases stability at the same time. As the name suggests, you would stand on one leg on the board, pulling in your abdominal to stop you from wobbling. You would then increase the amount of time you hold the position.
Many balance board exercises can be used for many situations, but incorporating this type of balance training into athletic situations is a very inventive and useful way to help with injury prevention and recovery and general balance improvement.
Using a balance board in an athletic training situation helps on different levels. Still, it can be beneficial for strengthening muscles in areas prone to injury or helping with injury or surgery recovery times.
The balance board’s beauty is that it can also be beneficial for the elderly, helping to reduce the chances of falls by improving balance and stability levels. The good news is that balance board exercises aren’t particularly challenging to do, but they will require time and practice to master them and grab the optimum benefits.