The bosu balance trainer integrates the benefits of a stability ball and a balance board. The word "bosu," is an acronym for "both sides utilized" or "both sides up." A bosu is composed of a rigid platform side and a rubber dome side. Exercises are performed on either side of the device. The bosu is used for sport-specific conditioning, strength, balance and core training and Pilates. Bosu flexibility exercises can correct some of the postural problems that impair balance.
Bosu Inflation
A fully inflated bosu will be easy to use on the dome side, but extremely challenging on the platform side. Full inflation is helpful for flexibility exercises that increase spinal extension. You can lie in a supine position, with your upper torso draped over the dome side of the bosu. This is more comfortable than a traditional back bend, since your head and neck are supported by the back of the dome.
A partially inflated bosu is challenging on the dome side, but easy to use on the platform side. Use partial inflation for foot and ankle exercises that simulate the movements of alpine skiing. Moderate inflation is best if you plan to use both sides in the same workout.
Basic Balance
Begin on the dome side if you're new to balance training. At first, simply standing on the bosu will impose a balance challenge. Stand in an upright position. Relax your shoulders and engage your core muscles. When you feel comfortable, stand on the dome with your eyes closed. Then, open your eyes, focus on a point directly ahead of you and balance on one leg. As your balance improves, close your eyes while balancing on one leg.
Footwear
If you are unaccustomed to balance training, begin by wearing supportive athletic shoes. Aerobic shoes, which have lateral support, are more efficient than running shoes. When your balance improves, you can use the bosu without your shoes. This will improve foot and ankle proprioception, which is your body's awareness of its position in space. Avoid wearing socks without shoes. The material may cause you to slip.
Avoiding Foot Cramps
Some people have a tendency to clench their toes when they feel that they are losing their balance. Because toe-clenching decreases the size of your base of support, it is an inefficient means for maintaining balance. Clenching your toes may cause foot cramps. If your feet cramp while you are on the dome side, performing a pedaling movement may alleviate the cramping. Keep your heels and toes in contact with the bosu. If your feet cramp while on the platform side, step off the bosu and perform ankle circles and foot stretches.
Member Comments