Ankle disc training is also known as "wobble board" or "balance board" training. Ankle disc training uses a round disc with a round, half ball attached to the bottom in the middle to create a seesaw effect. The idea is to stand on the disc and balance while performing different movements. Ankle disc training requires the use of your core and many secondary muscles to help you balance.
Benefits
Exercising on a balance board will greatly improve your balance and core strength and stability. Overall muscular strength and coordination will also be improved by doing the full range of exercises. Ankle disc training can also benefit you by retraining your proprioceptors if you have been injured in the past, says Sports Injury Clinic. Your proprioceptors are built-in sensors that help you avoid injury by automatically correcting a movement such as turning your ankle, before it becomes injured.
Dangers
Exercising on an ankle disc can pose serious dangers if you are not accustomed to the movement. It is possible to twist or turn your ankle or your knee when using an ankle disc. Balance is also an issue, and serious falls that could result in head injury or broken bones are possible.
Exercises
An ankle disc can work most parts of your body. Effective exercises include shifting side-to-side or front-to-back while standing on the disc. When you are more comfortable, try a circular rotation, but be careful to keep your balance. You can place your hand on either side of the board and do regular push ups which will engage your core, sit on the board with legs out for more ab work, or kneel on the board and try to maintain balance. Practicing your motor skills by standing on the board while playing catch with a rubber ball is also a beneficial exercise.
Precautions
It is important to keep your feet firmly planted on the disc during the entire time you are standing on it. Even small movements can sending you sprawling onto the floor. Keep your head up while exercising and make your movements small until you are used to the equipment.
Considerations
Avoid using an ankle disc if you have consumed any alcohol. If you have any problems with balance, knees, hips, legs or back, ask your doctor for clearance before training on an ankle disc.
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