Wobble board circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wobble board circles )

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Name of exercise  AROM ankle circum on wobble board
Other names of exercise Wobble board circles
Description of exercise Wobble board circles are a type of exercise that involves using a wobble board, also known as a balance board, to perform circular movements. This exercise is designed to improve balance, stability, and core strength.To perform wobble board circles, stand on the wobble board with your feet shoulder-width apart. Engage your core muscles and slowly shift your weight from side to side, creating a circular motion with the board. You can also incorporate arm movements to challenge your balance further. This exercise can be modified by increasing or decreasing the size of the circles, or by standing on one leg for added difficulty.Wobble board circles are a great way to improve coordination and proprioception, making them beneficial for athletes and individuals recovering from injuries. They can also be used as a warm-up or cool-down exercise before or after a workout.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on board.
  • Hold onto chair for support if needed.
  • Move ankle in circles clockwise, then counter-clockwise.
  • Try to keep edge of board in contact with floor throughout the circles.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise Stabilization
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction, Extension, Flexion, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Improved joint stability
  • Increased lower body strength
  • Improved proprioception
  • Improved posture
  • Improved athletic performance
  • Reduced risk of falls
  • Increased calorie burn

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Wobble board circles exercise should be avoided if you have any existing injuries or conditions that may be aggravated by the movement and balance required. This includes injuries to your feet, ankles, or legs, as well as any back or joint pain. It is also not recommended for pregnant women, as the shifting and balancing movements may put too much strain on the body. People with vertigo or balance disorders should also avoid this exercise as it may cause dizziness or discomfort. If you are unsure about whether this exercise is suitable for you, it is best to consult with a healthcare professional before attempting it.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a stable and flat surface for the wobble board
  • Keep your core engaged throughout the exercise
  • Start with small circles and gradually increase the size
  • Keep your movements controlled and slow
  • Avoid jerky or sudden movements
  • Use proper footwear for better grip on the board
  • Keep your body weight evenly distributed on the board
  • Do not overexert yourself, listen to your body’s limits
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Ankle sprains
  • Knee injuries
  • Balance disorders
  • Lower back pain
  • Hip pain
  • Arthritis
  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke
  • Cerebral palsy
  • Osteoporosis

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    Frequently asked questions

     

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