Nnslide board exercises pdf

While getting your balance on the board, hold onto a stable surface, if needed. Learn how to progress from balance beginner to coordination champ with these 15 awesome balance board exercises. Consult a physician before beginning any exercise regime. Avoid straining or holding your breath while exercising. Yet, many people feel that balance training doesnt apply to. Physiotherapy database exercises for people with spinal.

Physiotherapy database exercises for people with spinal cord injury p. Drop your back knee down toward the board as you bend your front knee to about 90 degrees. Integrating muscle development and proprioceptive training into your daily routine leads to improved posture. Introduction to balance board training 3b scientific. With all that going for it, youd think that everyone would be climbing on board. It will improve sports performance, coordination, core strength, neuromuscular integration and it will speed up your reaction time. This is our sense and awareness of the position of our body parts. Moorong spinal unit, royal rehabilitation centre sydney spinal unit, royal north shore hospital and. Whilst sitting down place the wobble board under the feet and slowly rotate it a number of times in. Begin in a plank position on hands and toes with both feet on sliders.

Do not let the moving foot cross the midline of your body or drift outward. Start with 10 repetitions of each exercise, 3 times a day and gradually increase the number of repetitions until you can perform 20 to 30 of each exercises without significant difficulty. The main aim of using a wobble balance board is to improve proprioception. Its also one of the more challenging of the bunch, and the only one you cant do with gliding discs. Keep abdominal muscles tight while performing exercises. Then slide one foot backward and sink into a deep lunge. With one foot on the board and the other foot stable on the ground, slide your foot straight back as you descend into a reverse lunge. This is the exercise thats most slide boardspecific. Position wheelchair as close as you can to the bed. Bring the opposite arm forward to the leg that is forward so you can use your arms a bit to help power the switch from lunge to lunge. Scoot forward in the chair and position your feet flat on the floor slightly under your knees. Tone headtotoe with these total body exercises without having to set foot at a gym.

Do all of them for an intense, feel the burn workout, or pick a few to add to your routine and switch them up every few weeks. Mix up your movements and train your body to move in every plane of motion to prevent injury by adding in the slide board to your cardio routine. Balance board workout starting easy and getting harder. Physiotherapy exercises following total hip replacement. Below are 7 awesome ab exercises you can do with core sliders. From mountain climbers to a reverse reaching plank, this strength training routine will target all your muscles. Lean slightly away from the bed and carefully slide the slideboard under your buttocks and. Gliding discs are the perfect portable training tool for getting a complete fullbody workout at home. Balance board training can dramatically improve the strength and coordination of all the key muscles involved in running. Make sure to keep your hips, knees and ankles aligned throughout the exercise.