A wobble board is a plastic or wooden board that is designed to increase mobility, balance and stability in the legs, feet and ankles, and is a rehabilitation tool for patients suffering with plantar fasciitis. The individual stands on the board, which has the ability to rock forward, sideways or backward at any angle. Wobble boards are portable and can be used at home or at the gym. You can purchase a balance board at a fitness store, sporting goods store or department store.
Balance and Sit
Step 1
Stand with your feet slightly separated on the wobble board. Slowly bend your knees and balance for approximately five seconds.
Step 2
Keeping your back straight, slowly stick out your butt while lowering your hips. Squat as low as possible while keeping your feet flat on the wobble board and maintaining your balance. Hold this position for approximately five seconds.
Step 3
Slowly bring your body back up to the starting position, then repeat Steps 1 and 2 10 times.
Step 4
Rest for 30 seconds, then repeat Steps 1 through 3, as recommended by Women's Health Magazine.
Forward, Back, Right and Left
Step 1
Stand on the wobble board with your feet slightly apart and your back straight.
Step 2
Press down on the board with your toes so the wobble board rocks forward. Use your arms to maintain your balance.
Step 3
Press backward on the board with your heels so the wobble board rocks backward.
Step 4
Use your right hip and right foot to rock the wobble board to the right, then use your left hip and left foot to rock the wobble board to the left.
Step 5
Repeat Steps 1 through 4 10 times.
Tips and Warnings
- If you feel unstable on the balance board, have a partner hold your hand to stabilize you while you are performing wobble board exercises. Wear comfortable sneakers.
- Contact your doctor before using a balance board to heal any injury or ailment.
