Balance board training became trendy in the early 1990s, but the concept originated in the 1940s. The four types of balance boards vary in size, shape, function and level of instability. They play a key role in sport-specific training, core exercise, rehabilitation and recreation, as indicated by the popularity of Nintendo's Wii Fit video games.
History
Fitness historians credit World War II cargo pilot Stanley Washburn with the bongo board's creation. He supposedly saw children in the Gold Coast, now called Ghana, balancing on a plank on top of a log. Washburn decided to try his skill, but fell flat on his face. He created the bongo board in December 1952 in response to his daughter's request for a Christmas present that no other child in the neighborhood had. Washburn's invention inspired others to create similar products. In the 1970s, a surfer named Hunter Joslin developed the prototype for the Indo Board, a balance board that simulates surfing movements. Canadian physical therapist Alex McKechnie created the three-dimensional Reebok Core Board in 2000. McKechnie designed the board, with its adjustable instability, for group exercise classes.
Features
The size and shape of balance boards vary according the manufacturer. Most feature a circular or rectangular wood or plastic platform, balanced on either a ball or cylindrical-shaped fulcrum. Fulcrum height varies from 3 to 6 inches. A higher fulcrum creates a greater balance challenge.
Function
Balance boards challenge dynamic balance, which is balance in motion. They suit lateral or side-to-side balance exercises, or fore/aft or forward and back balance exercise. While most effective for standing exercises, some people use balance boards for upper body and abdominal exercise.
Benefits
Balance boards provide sport-specific training for skiers, snowboarders, surfers, dancers or anyone involved in a balance sport or activity. They even benefit the general population. A 2004 study published in the "American Journal of Sports Medicine" detailed the proprioceptive benefits of balance board training. Proprioception, or the body's awareness of its position in space, plays an important role in preventing ankle sprains. Lead author E. Verhagen put volleyball players on different training regimens, and found that the group that trained on a balance board experienced fewer ankle sprains.
Warning
Balance board training should be progressive. If you have never practiced this type of exercise, begin with easy balance exercises on a stable surface such as one-legged balances with your eyes closed. Progress to the board when you master the floor exercises. Keep the board near a wall or ask a trainer to spot you until you become proficient at the exercises.
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