February 03, 2021
Balance board is great for the late rehabilitation of patients with tendon injuries. It is also one of the most common fitness tools used for personal workout routines or in gym due to its great workout efficiency and portability. Most importantly, most balance board movements are simple and easy enough to perform at home for the general public, which makes it a perfect home workout especially when we have to stay home in quarantine.
With the help of a balance board, it helps to improve the overall body balance, strengthen the core strength of the waist and abdomen. It can enhance the cooperation between nerves and muscles, significantly improve the dynamic balance control of the body, promote adaptability to daily life and improve daily performance. At the same time, it also has a certain value for the recovery of people with physical injuries. Beginners can first learn how to stand on the board stably, and then make steps into more advanced movements.
The quadriceps (thigh muscles) provide support for the lower limbs to keep them balanced when moving. Here are three simple exercises that will ensure strong quadriceps and keep a good balance control for
you. OK, let's get started now!
1. Balance Board Squat
Balance board squat Increases the body's dynamic balance, improves muscle and nerve integration. More than that, it also helps to build up amazing leg and hip streamline.
To start, stand on the balance board with feet a little more than shoulder-width apart, tighten the waist, abdomen and buttocks while maintaining the body balanced. Slowly breathe out and bend the knees to squat down before the knee joint exceed the tip of the toes and until the thigh is almost parallel to the ground. And then take a breath and return to the starting position. During this process, keep your body stable with a straight and tight back throughout and do not fall off the board. Beginners can lower the difficulty and squat to an angle that they can control and stand.
2. The Front Calf Muscle Exercise
The calf muscles provide strength to the lower limbs during all the poses and moves, and the ankle muscles are also significant for balance control. Here are two simple exercises that will ensure that your calf muscles provide more power for you. OK, let's get started now!
Place your heel in the middle of the balance board. Straighten your toes and slowly step and press the balance board forward until you feel a stretch in the front of your calves. Keep this position for five seconds. Repeat 10 times, then switch to the other foot and repeat in the same way.
3. The Back Calf Muscle Exercise
To start, place your toes in the center of the balance board, press down on your heels, and slowly step the balance board downwards until you feel the tension in the back muscles of your calves. Hold this position for five seconds. Repeat 10 times, then switch to the other foot and repeat the in the same way.