I was first introduced to balance exercises by my running coach when I developed a minor ankle injury a few years ago. However, before I even began using the balance board my coach had me do series of progressive balance exercises initially using only one-foot on solid ground, followed by doing these same exercises on a mat, than a rolled mat, followed by the BOSU trainer before moving up to the balance board. It took a solid six months for me to master the moves, but with these exercises I have been able to recruit the muscles in a different manner, therefore providing me with better ankle stabilization and muscle balance. Below are links to balance exercises using various types of balance equipment. Feel free to modify the more advanced exercises by doing them first on solid ground, then standing on one leg, then on a mat, a rolled mat, etc until you have mastered the techniques where you can perform them a balance board. Even doing such exercises as a dumbbell curl standing on one leg or overhead shoulder press on one leg can do wonders in developing core strength as well as better proprioception and muscle balance. Single Leg Standing on Balance Board Balance Board Lunge Wobble Board Squat and Sit2 Single Leg Standing Balance with Abduction Beginner Squat on Board Single Leg Standing Balance with Hip Flexion Leg Standing Balance with Isometric Leg Lift One Foot Balance with Dumbbells Have you done exercises using any type of balance equipment? If not would these be exercises you can integrate into your workout routine? |
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