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

( Wobble board side to side )

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Name of exercise  AROM ankle inv/ever uni on wobble board
Other names of exercise Wobble board side to side
Description of exercise The wobble board side to side exercise involves standing on a wobble board, which is a circular board with a rounded bottom that makes it unstable. The goal of this exercise is to maintain balance while shifting your weight from side to side. This exercise helps to improve balance, coordination, and core strength. To perform this exercise, stand on the wobble board with your feet shoulder-width apart and your knees slightly bent. Keep your core engaged and slowly shift your weight to one side, then back to the center, and then to the other side. Repeat this movement for several repetitions. This exercise can be made more challenging by adding weights or closing your eyes.
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, holding chair for support if needed.
  • Move ankle side to side as shown.
  • Do not allow front and back of board to touch ground during exercise.

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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 Medium
    Direction of Exercise Supination, Pronation
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased coordination
  • Enhanced proprioception
  • Improved joint stability
  • Increased ankle strength
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of falls and injuries
  • Increased muscle tone.

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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 side to side exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the movement. This includes injuries to the ankles, knees, hips, or back. It is also not recommended for those with balance or coordination issues, as the exercise can increase the risk of falls and further injury. Pregnant women should also avoid this exercise as it may put unnecessary strain on the abdominal muscles. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a healthcare professional before attempting it again. It is always best to listen to your body and avoid any exercises that may cause harm.

    • Precautions

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

  • Use a stable and non-slip surface
  • Keep the wobble board at a safe distance from any objects or walls
  • Start with small movements and gradually increase intensity
  • Keep your core engaged and maintain proper posture
  • Avoid jerky or sudden movements
  • Use a spotter or hold onto a stable object for balance
  • Do not perform the exercise if you have any injuries or pain
  • Use caution if you have a history of ankle or knee problems
  • Stop immediately if you feel any discomfort or dizziness
  • Always warm up before attempting the exercise.

    • Helpful in Diseases

  • Ankle instability
  • Balance disorders
  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke
  • Cerebral palsy
  • Muscular dystrophy
  • Vertigo
  • Postural orthostatic tachycardia syndrome (POTS)

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    Frequently asked questions

     

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