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How To Use A Wobble Board and Rocker Board
Si Boards Half Balls help you add variety to any standard exercise by creating an unstable and moving surface. Your body engages more muscles to maintain balance. As with all balance boards, the risk of injury is present. Please follow all safety precautions and use a spotter. If using a half ball under your personal sport board we suggest placing the flat side against your board. This reduces the concentration of force compared to the small rounded pivot point.
PDF Downloads And Instruction Manuals: click hereWobble Board: How To Balance On One Half Ball: Step 1:
Place half ball on the floor with either the flat side or curved side up.
Step 2:
Center the board over half ball and place it on to of the half ball. Do not place the rail on the half ball. The board will balance itself when it is centered. All sides of the board will not touch the ground. You may change the board position as you progress.
Step 3:
Place your right foot on the right side of the board and allow it to contact the ground. Keep your feet pointed forward.
Step 4:
Hold on to a stable surface and place your left foot on the left side of the board. You should have a wide stance that is comfortable for you.
Step 5:
Squat down and shift your weight slowly to your left foot. As you balance the right side of the board will lift off the ground.
Step 6:
Use this hip sequence to feel the amount of movement of the board. Keep your body centered as your hips shift to move the board left/right, forward/back, twisting, counterclockwise and clockwise. Touch the board edges to the ground to feel the board tilt. This sequence should be done every time until you get comfortable riding in open space.
Step 7:
At first you naturally look down at the board for visual feedback however this can throw off your balance. As you progress with better balance, look forward and keep your eyes level as you would in daily living.
Step 8:
After you feel comfortable with the board movements gently lift one hand off the stable object and see if you can maintain a centered position. When ready lift both hands off. Always keep a stable object or spotter available as you learn how to balance.
Step 9:
The goal is to react to the board movement by controlling your body. The board will touch the ground as you learn new exercises and eventually you will be able to keep the board level. Board movement and ground touches are natural.
How To Stop:
Step 1:
If you feel yourself getting unbalanced, squat down and shift your weight to your left foot and ground the left side of the board. Do the same for the right. Practice several times to learn how to control the board.
Step 2:
You can ground the board forward by pushing your toes down and leaning forward. If the board has a lot of tilt this will be difficult for a beginner. Step forward off the board.
Step 3:
You can ground the board backward by pushing your heels down and picking up your toes. If the board has a lot of tilt this will be difficult for a beginner. Step backward off the board.
Rocker Board: How To Balance On Two Half Balls:
Step 1:
Place two half balls on the floor at each end of the board.
Step 2:
Place the board on top of the half balls. Do not place the rail on the half balls. The board will balance itself if it sits level on the half balls.
Step 3:
Place your right foot on the board near the center or over the half ball. If you step to the outside of the half ball the board will tilt and could come off of the half ball.
Step 4:
Steady the board and shift your weight to your right foot. Step up using your right leg and place your left foot on the board. You should have a shoulder width stance.
Step 5:
You will feel the board rocking forward and backward. Touch the front and back of the board to the ground to feel the motion and tilt.
Step 6:
Advanced users can step in the middle of the board with one foot.
Step 7:
You can change your stance width or orientation to the board. As you advance you can cross step, change foot positions, balance on one foot and combine motions.
Quadruped: Add Your Upper Body:
Step 1:
Progress from two balls to one ball. Place each half ball under the board, inside of the rail and close to the ends as possible.
Step 2:
Step to the side of the board. Place your hands at the nose of the board. Level the board with your hands.
Step 3:
Put the foot closest to the board on the tail of the board and steady yourself. Then put the other foot on the tail of the board.
Step 4:
Use your upper body and legs for balance. The board will shift from side to side. From here you can stand, lift one foot or put your knees on the board to maintain balance.
Superman and Surfing Pop- Up On Your Belly:
Step 1:
Place two half balls under the board and get on your belly.
Step 2:
Get in a push-up position with your hands grabbing the side and front end of the board. Push up quickly, push your feet off the ground and move your them under your body.
Step 3:
Land on the board with your feet in a comfortable stance. You may still hold on to the board.
Step 4:
Adjust your feet and stand from this position.
Bridging: On Your Back:
Step 1:
Place two half balls under the board sit on the board along the length.
Step 2:
Keeping your feet on the ground, lie your back on the board. Keep your hands out wide and use the ground for stability.
Step 3:
When ready you can place your feet on the board.
Step 4:
When ready you can raise your hands up and try to maintain balance.
Changing The Placement of Half Balls:
Step 1:
If you place one half ball under the right side of the board you will focus the balance to the right leg. A centered placement creates an equal weight distribution
Combining Motions To Train Your Whole Body:
These exercises require great core strength and stability. Do not attempt these exercises unless you are able to do them on the ground on a stable surface. Use a spotter when necessary. Adding other exercise devices increases the risk of injury from the devices and complex movements. Always follow the safety precautions of the exercise devices. |
