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Balance board: a simple but effective apparatus for everyone
Balance is a sense that helps people avoid fallings and injuries. There are many ways of developing this sense, including skateboarding and yoga. Training on a balance board is easier than yoga and less dangerous than skateboarding. Here is an ultimate guide to choosing and using this apparatus.
Types of balance boards
Although there are many varieties of balance boards, all of them serve the same purpose: they will help you to improve your sense of balance.
- Sometimes the construction consists of a board that is attached to a base that remind the way the bottom of a rocking chair looks. It is one of the simplest types of balance boards, it is possible to move from one side to another on it.
- Sometimes the boards are round, and their base is rotund. These boards are similar to the ones described previously, the difference is that they have different shape and it is possible to move not only to the sides, but also forwards and backwards as well.
- In other cases, the construction comprises a board and a roller. The board is placed on the roller. These boards are harder to use, since there are two sources of non-stability: a moving roller and a constant slope from one side to another.
- The construction might consist of a round board that leans on a ball. It can move in any directions, which is why this type of boards is not for beginners.
- There is one more type of balance boards. It comprises two flat surfaces attached to each other with the help of a spring. If the spring is soft, children can use such a board, but the ones with tough spring are created for professional sportsmen.
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The size of a balance board may vary a lot. Boards for children are not longer than 50 centimeters; their width is approximately 33 centimeters. At the same time, some boards for adults may reach 90 centimeters in length.
How to choose a balance board
To avoid being injured, it is crucial to choose a balance board wisely. The first thing you must pay attention to is your level. Beginners should give their preference to rotund boards attached to a base. This type of the balance board is the least dangerous and the most stable (if we can say so of a balance board), which is why it is perfect for those who are making their first steps.
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Another important thing is the weight a board can sustain. There are boards for children, and adults will not be able to train on them. Remember to choose balance boards made of materials of high quality, so that the equipment will be more durable and will not break down unexpectedly. As for the rest of the characteristics, they are totally up to the sportsman.
Exercises to do on a balance board
There is a great variety of exercises that can be done on a balance board. It is advisable to start with the easiest ones and then slowly incorporate complex moves into the training.
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- The first exercise is sitting on the balance board. To do it, it is necessary to sit on the board, stretch your legs and hold your arms behind you. Then you should lift your legs and try not to fall down.
- The next exercise is standing. To do it, you need to put one leg on the lower edge of the board. Then you should put another leg on the upper edge without pushing. Then you should slowly push the second leg, so that the board becomes parallel to the floor.
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- Balance on a roller does not involve the board itself; you will need only the roller it is attached to. You should put your feet across the roller and try not to fall. As soon as you get used to standing in this position, try to roll it and, thus, move forwards or backwards.
- The next exercise is for those who have managed to practice the ones described above. To do it, it is necessary to stand on the board (you must put your feet along it, not across it) and then try to bend one knee. Having done it, try to stand up and repeat it on the other leg.
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To succeed in balance boarding, it is enough to train 2-3 times a week. Those who are willing to train on a daily basis may dedicate not more than 15 minutes a day to this activity. At first, it is better to get used to doing some basic exercises and only after that, it is possible to include something harder in your training routine.
Benefits and downsides
Training with a balance board is a funny activity. It is certainly able to put anyone in the right mood for the day, so one of its benefits is improving one’s mental health and making a person happier. When standing on a balance board, a person has to keep all the muscles tense, which means that it is perfect for toning one’s body and even losing weight. Training has a positive impact on the bones and joints. Moreover, a balance board may be incorporated in the training process if you are in for sports that require a good sense of balance, i.e. figure skating, skateboarding and even dancing.
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At the same time, there are two downsides that must be mentioned. The first one is that a balance board might be dangerous for those who have never tried it before, because such people are at risk of falling and getting injured. Thus, it is recommendable to start training on a balance board with somebody who can help you not to fall down. Another drawback is that those who are willing to build muscles will not find this apparatus effective: although it tones the muscled, it does not help to build them.
Who can use it?
Since balance boards are beneficial for one’s health, they are often used by many people. The first category of the users is sportsmen. Skiers made this apparatus so popular: skiing is a seasonal sport, and it is necessary to train in summer. Nowadays, balance boards are used by many sportsmen, including surfers, footballers and figure skaters. Apart from them, people of other professions use balance boards too! Musicians, singers, physiotherapists, psychologists and teachers have found ways of incorporating them into their work.
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All in all, the balance board is not only an apparatus used by sportsmen to train, but also it is a way to improve one’s sense of balance for every person who wants to mix business with pleasure, tone their body and get positive emotions.