BALANCE BOARD - Fitter Fitness
Contents
1. e Experiment with different foot positions for an added challenge Beginner W Intermediate Advanced Balance _Board_User_Manual_2011 3 Layout 1 4 30 13 10 35 AM Page 7 9 Rocker Board Exercises Wobble Board Exercises 6 Basic LD ar Basic Intermediate Rehabilitation Begin with a gentle Range of Motion R O M on the Wobble Board until you become familiar with the movement Exercises such as side to side front to back and circular rotation are all excellent basic exercises to start with Side to Side Front to Back With your feet planted Slowly and in a controlled squarely on the Wobble manner move the Board Board begin a slow from toe to heel controlled movement from side to side without the front or back touching D the floor Side to Side Position your feet shoulder e Try adding in other e By rotating your stance on width apart centrally on the exercises while the Rocker Board you Board Begin by slowly attempting to maintain can gently increase your moving the Board side to control Some ankle s R O M side or front to back with a suggestions are squats e Helps to restore stability controlled movement lunges push ups and ball F tossing bouncing Tri level design allows user e Incorporate other e Rotate the Wobble Board e Keep the heel of your to adjust the single plane tilt equipment such as a Balance Aids can be used using a controlled back leg2. Balance Applications include Stability products in daily living to improve Agility at play and to maintain better Mobility for life S tability A gility M obility Balance Applications Rehab amp Running Among physical therapists and other sports medicine specialists the thought is if athletes are using Balance Boards in certain ways those techniques should also be good for patients who need to restore functional strength So what s the bottom line Balance Board training can dramatically improve the strength and coordination of all the key muscles involved in running This should help you avoid injuries and make you a considerably more powerful runner Walt Reynolds C S C S Running Research News December 1998 Performance amp Safety Like anything else balance is a skill said John Blievernicht President of Sports Health C A R E Inc a Athletic Training 14 Athletic Training It was almost 20 years ago that pur chased our first Pro Fitter from you to rehabilitate a player s ankle Since then we have purchased another Pro Fitter and a large collection of your Balance Boards We have found your products to be high quality and something the players find fun challenging and enjoy using Thanks for helping to keep us healthy strong and ready to play Jerry Attaway Physical Development Coordinator San Francisco Forty Niners Football Club 66 Chicago medical reha
3. on the floor from 10 12 and 15 This Bodyblade Remember only you and by individuals with limited circular motion and lean forward until varies the Board s degree of Advanced users may your Medical Professional balance and during e Remain balanced on you feel a stretch difficulty attempt these exercises will know what is best early rehabilitation for the sphere without the e Effectively stretches the on one foot for greater for you additional support sides touching the floor calf gastrocnemius amp challenge soleus Beginner Advanced Beginner Advanced LD aL Balance _Board_User_Manual_2011 3 Layout 1 4 30 13 10 35 AM Page 8 D Intermediate Balanced Push ups Ab Training Kneeling Exercises Motor Skill Training One Leg Exercises Eyes Closed e Start on your knees and e While seated on the e Perform the basic moves e This is the most difficult work up to full push ups Board maintain proper while balancing on way to use Wobble and as you become posture while using your one leg Rocker Boards comfortable with the trunk muscles to begin a e Position your foot arch e Always start the exercise challenge slow rotational movement directly over the center of with your eyes open e Use caution and be e If you have ever had the Board so that you can When you and your lt p aware that the back problems consult comfortably move the spotter are ready close wrists are in a full fle
4. Balance _Board_User_Manual_2011 3 Layout 1 4 30 13 10 35 AM Page 1 Other FUNctional Products FOR YOUR ACTIVE LIFE Bodyblade Swopper PP Travel Roller for a chance to win prizes wie www iamfitter com Fitter International Inc 1 800 fitter 1 e www fitterL com 3050 2600 Portland St SE Calgary AB Canada T2G 4M6 Disclaimer Warning The products presented are designed to challenge and improve your balance skills When using this equipment you must accept full responsibility for the risk of injury to yourself and to others Please read and fully understand all instructions before using these products Remember the best protection from injury is a little common sense LL 90 as aE Original J fitter first ZS balance ana fitness for life User Manual Rocker Board Combo Board EE wl eN J n gt mn Weeble Boards p Leading the World to Better Balance What is Balance Training Exercises from Beginner to Advanced Balance Applications Product Guide Safety Tips YAYNY NI GSLNIYd Soft Board Advanced Soft Board Beginner LD LY Balance _Board_User_Manual_2011 3 Layout 1 4 30 13 10 35 AM Page 2 fitter balance ana fitness for life Balance Training jg Product Guide Safe Proper Use Wobble Board Rocker Board Weeble Board Exercises Exercises Exercises Soft Board Exercises Combo Combobble Exercises
5. Falls and impaired mobility are a serious problem for the elderly Approximately 1 3 of people over 65 experience a fall each year with 1 in 20 falls resulting in serious injuries like hip wrist or forearm fractures The good news is that much of the decline in balance can be reversed through a program of balance training One study found that healthy people as old as 90 years old can reduce the tendency to fall by 50 through bal ance training It s not hard to see that this can help keep people independent and mobile far longer Sherri Kwasnicki Fitness Columnist The Province Vancouver BC 66 People as old as 90 years old can reduce the tendency to fall by 50 through balance training 22 Staying Upright in a Wobbly World A recent analysis of seven studies that focused on improving balance showed that people older than 60 who exer cised regularly lowered their stumble risk by 13 Those whose workouts included balance training lowered their risk by 25 More recently a study by Edward R Laskowski M D a physical medicine and rehabilitation specialist showed the value of practic ing on a Wobble Board People in the study who used the Wobble Board for 15 minutes a day trained their ankle muscles to brace them in a way that would help protect them if they took a wrong step Research is showing that movement is essential to retaining your health and vigor as you age Doing exercise to build strength a
6. bilitation clinic And like any other skill you ve got to constantly practice it to preserve it After a while balance exercises awaken reflexes and teach body awareness and control on a subconscious level This can translate into lasting improvements in posture and overall quality of movement Mr Blievernicht added regardless of age Liz Neporent New York Times January 1999 Balance is a skill and like any other skill you ve got to constantly practice it 22 oO Balance _Board_User_Manual_2011 3 Layout 1 4 30 13 10 35 AM Page 3 D 13 Active Office Balance Applications What is Balance Training Active Standing Balance Training Explained At work or at home stand on a Wobble Board while you re talking on the phone or Balance Training is the process of coaching our bodies and brains into gradually while taking a stretch break You will quickly enjoy the benefits of stronger ankles feeling comfortable with a full range of motion and stability activities It demands and better balance physical and mental attention in order to create awareness of how the body moves in a variety of conditions Our sense of proprioception can be trained to n C anticipate many different movements so our bodies can react gracefully An x i Revive Your 9 to 5 essential component of injury prevention Balance Training is recommended for A T all ages Ongoing Balance Training will keep our minds and bod
7. e Board Intermediate Tri Level 10 12 15 20 Rocker Board Single plane Beginner Tri Level 10 12 15 Multi Angle Tri Level ne maT 11 Weeble Boards Single Level 18 E i 4 r wo r Se i a R 3 E w Combo Board ond Soft Boards 4 Leg Beginner 1 Roller Int 1 Leg advanced W Intermediate General public Children Office workers Group fitness classes General public Children Advanced users Athletes Beginners seniors Intermediate level users All users Seniors Injured rehabilitation patients Athletes Advanced users Athletes Intermediate to Advanced users Athletes Beginner to Intermediate users Seniors Equestrian riders Beginner to Intermediate users Seniors Advanced Early Late rehabilitation Balance training As a footrest Active standing Late rehabilitation Home Gym Office Early Late rehabilitation Home Gym Office Early Late rehabilitation Home amp Gym P Dynamic training Squat training Home Gym Rehabilitation Home Gym Squat training Rehabilitation Home Gym Rehabilitation Home Gym Balance _Board_User_Manual_2011 3 Layout 1 4 30 13 10 35 AM Page 6 Tri Level Design PROFESSIONAL 1 Spin left to loosen 2 Spin up or down to desired level 3 Spin sphere amp spacer together to the right to tighten for use 20 Intermed
8. iate 10 12 15 16 Advanced 15 17 20 se cag ca 1 Adjust Wobble Boards to the lowest possible setting for first time use 2 Only use these products on a dry surface free of any obstacles 3 You may need to step off quickly make sure you have ample space 4 If you feel unsafe or feel like you may fall Step off the Board Do not use again until you have the help of a spotter or some other suitable form of balance aid Stand in a doorway and touch both sides of the door frame beside you If used properly Wobble and Rocker Boards are fun and FUNctional training tools The basic idea is to move the Board in a controlled manner in all directions It is more important to maintain correct posture than it is to successfully complete these exercises With practice you will be able to do these exercises and maintain a proper heads up posture The exercises on the following pages outline the basic activities you can do on these Boards C Cuca e Begin with your front foot e Start with wrists centered on a single Weeble on each Board Board e Use caution wrists must e Lunge forward until your be in full flexion position front knee reaches 90 e Try different width and e Add weights to increase staggered board challenge positions e Try one foot to increase challenge Advanced Exercises Basic Exercises e Rock back and forth or from side to side e Change the fulcrum as ability progresses
9. ies constantly aware of themselves and functioning together Fitterfirst has a variety of Balance Boards to suit your specific balance training needs It is worth it to make your daily routine an asset to your long term health Louis Stack President Fitter International Inc The Ideal Footrest When used as a footrest an adjustable height Wobble Board allows dynamic movement of your legs and feet so they won t get tired from being in the same position for hours Footrest height should be set to allow your hips and knees to be at 90 angles When Wobble Boards are combined with an Exercise Ball Chair or Active Disc you will see improvements in balance core stability and your overall relationship with gravity Benefits of Balance Board Training e Improved balance and coordination Elite athletes depend on e Better proprioceptive awareness Wobble Boards and e Improved core stability amp strength Bongo Boards to dynamic balance These highly effective e Increased leg strength tools are fun to use and m e Greater ankle Range of Motion R O M l y paSis S clients love them e Improved flexibility and agility e Enhanced performance in sport and daily life Kell Roberts IDEA Fitness Instructor of the Year 2003 22 At the Gym At the Office Balance _Board_User Manual_2011 3 Layout 1 4 30 13 10 35 AM Page 4 3 What is Balance Training Improve Your Qualit
10. nd enhance balance is an important com plement to maintaining cardiovascular fitness through aerobic movement Mayo Clinic Women s Health Source oO Balance _Board_User_Manual_2011 3 Layout 1 4 30 13 10 35 AM Page 5 Balance Bridge Glute Raise e Place forearms on Soft Board and extend legs Single Leg Squat e Laying flat on your back with both knees bent and behind you l feet on the Soft Board e Keep body in a straight e Extend one leg out line and hold straight e Maneuver from side to e Raise hips as high as you side or front to back for an can added challenge e Keep core straight by keeping knees hips and head in a straight line Soft Boards Experience The Sensation of Floating j Intermediate Advanced Fitterfirst Soft Boards g Beginner Soft Boards are the newest innovation in balance training A cushioned yet firm base makes the Soft Boards truly unique With a distinct 3 D sensation they will help you easily and safely achieve better balance coordination and overall agility The Soft Boards gripped surface and non slip legs provide a predictable foundation so you feel safe while you engage your body Made with a closed cell durable foam which supports ease of movement and is gentle on your body Product Guide 4 Beginner ae 16 Classic Balance Board Dual Level 14 17 16 Wobble Board Advanced Tri Level 15 17 20 eH SS 20 Wobbl
11. xion with a physician before Board in any direction your eyes only until you position for this activity doing these activities e Exercises require more feel off balance e Ensure that your hands e Improves core strength strength and stability and e Enhances proprioceptive stay on top of the Board R O M and mobility in the you may feel that one leg response and reaction or else your fingers might lower back and trunk is much stronger than time get pinched the other e Only attempt when you have achieved an advanced level of stability Variation and balance e Improves core stability Variation Variation Beginner W Intermediate Advanced Beginner W Intermediate Advanced
12. y of Life Daily use of a Balance Board is an asset to your health and well being Much like brushing your teeth regularly using a Balance Board is a simple exercise that will have a profound impact on your overall health Regardless of your age or ability Balance Boards can help you maintain a better relationship with gravity Balance Training will let you experience ease of movement and even improved posture You feel more confident in your movements whether climbing stairs or playing a sport The more you use a Balance Board the better your agility and reaction skills will become Oh yeah did we mention it s fun Young or old it s never too late to start and once you experience the benefits of it you too will be hooked on the Balance Game for the rest of your life Louis Stack President The Balance Game Daily opportunities to balance e Balance on one foot while putting on your socks For an added challenge try closing your eyes e Brush your teeth balancing on one leg e Stand up and balance on one leg when on the phone Fitter International Inc e Try sitting on a fitness ball instead of a chair 5 5 e Use a Wobble Board while doing dumbbell exercises e Tight rope walk along the edge of curbs e Use the swings slides and teeter totter in your local park e Play catch with a ball or Frisbee standing on one leg do both sides P Balance Applications Active Aging 12 Age Gracefully
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