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

( Wobble board up down )

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Name of exercise  AROM ankle PF/DF on wobble board
Other names of exercise Wobble board up down
Description of exercise The wobble board up down exercise is a dynamic balance exercise that involves standing on a wobble board and shifting your weight from side to side in a controlled manner. This exercise challenges your balance and stability, as well as engages your core muscles. To perform this exercise, stand on the wobble board with your feet shoulder-width apart and your knees slightly bent. Then, slowly shift your weight onto one side, causing the board to tilt in that direction. Use your core muscles to maintain your balance as you bring the board back to its starting position. Repeat this movement on the other side. This exercise can be modified by adding arm movements or performing it on one leg to increase the difficulty. Regularly incorporating the wobble board up down exercise into your workout routine can improve balance, stability, and overall core strength.
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 up and down as shown.
  • Do not allow sides 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 __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Dorsiflexion, Plantarflexion, Eversion, Inversion, Circumduction

    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 ankle strength
  • Improved posture
  • Increased muscle tone
  • Improved proprioception
  • Increased body awareness
  • Reduced risk of falls

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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 up down exercise should be avoided if you have any existing injuries or conditions that may be aggravated by the instability of the board. This includes injuries to the ankles, knees, hips, or back. It is also not recommended for those who are pregnant or have low blood pressure, as the constant movement and changes in balance can be dangerous. Additionally, individuals with vertigo or balance disorders should avoid this exercise as it can worsen their symptoms. If you are unsure about whether this exercise is safe 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)

  • Use a stable and non-slip surface
  • Place the wobble board on a flat and even surface
  • Use proper footwear with good grip
  • Start with small movements and gradually increase intensity
  • Keep your core engaged and maintain good posture
  • Avoid sudden or jerky movements
  • Do not use the wobble board if you have any existing injuries or pain
  • Keep your hands on a stable surface for balance if needed
  • Use caution when transitioning between different positions on the wobble board
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • ankle sprains
  • knee injuries
  • ACL injuries
  • balance disorders
  • ankle instability
  • muscle weakness
  • joint pain
  • post-surgery rehabilitation

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    Frequently asked questions

     

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