Balance Pad

Balance Pad: The Balance Board for Your Proprioceptive Workouts

A balance pad is an unstable platform used for training stability or body balance. It can be used by seniors to perform simple balance exercises or by athletes to perform intensive exercises.

Balance-based workouts can help improve your body awareness and movements, also known as proprioception balance. This fitness solution can help you walk, kick, or touch a part of your body without having to look.

Balance trainers and therapists use this tool to help patients recover from injuries and improve motor skills.

Anyone can benefit from balance-based workouts because these solutions are versatile. Besides that, balance is required by everyone in day-to-day activities.

Below are some balance board benefits

Balance Board: The Benefits

Balance platform exercise trains you to walk on uneven surfaces. When you balance yourself on the unstable platform, you gain some stability that can help you when walking on rugged trails.

It also forces you to engage various body muscles as you try to find balance. This helps work out your lower body muscles, especially the ankle, knees, and hip joints. As a result, your ankles become stronger. Plus, if you have an ankle injury, it helps in recovery.

For athletes, ankle strength helps them improve agility and sports performance, while for seniors, it helps them stabilize their bodies and prevent falling.

Some balance board workouts, such as catch the ball and push-ups, help work out the upper body. This means you can get a full workout from a balance-based exercises. In addition to gaining balance, you also gain body strength and improve your coordination.

Balance Board Exercises

These exercises range in diversity and intensity. It’s important to start with easy exercises before advancing to more intensive ones. In some cases, you might need to have a balance trainer to help you with these exercises. Below are some of the most common balance board exercises.

Standing and Tilting

To do this exercise, make sure the dome-shaped side of the balance board is in contact with the floor. Then step on the flat site with both feet. If the fitness tool seems too wobbly, try using one or two walking sticks to support yourself when stepping on the board.

Once you have both feet on the board, start with the basic balancing techniques, such as standing still for one minute. Then tilt the board back and forth while standing on its edges. Do this for one minute and then tilt the board side to side for another minute.

Let’s say you’re using walking sticks to support yourself, try doing the same movements with one stick or without any stick support. Next, you can do it with one foot with or without cane support. These exercises will help to work out your ankle, knees, and hip joint. Most of your lower body and core will also be involved.

Round the Clock

Start by tilting the board on one side until it touches the floor or gets close to the floor. Then roll the board in a circular motion by shifting your body weight to where you want the board to go. Ensure the rotation is complete at 360 degrees. Do this for about a minute and then change direction. This will work out your hips and ankles.

Catch the Ball

Once you’ve gained enough balance, get someone to throw you a ball and try catching it while on the board. This could be a wellness ball or a regular ball for sports. Play catch with the person by throwing the ball at you at different levels. Sometimes higher, other times lower. Try to catch the ball without leaving the board.

To make it more challenging, stand on the board with one foot and play catch with the person. This exercise will work out both your upper body and lower body. It will also improve your body coordination in addition to balance.

Squats

Stand on the board with both feet slightly spread apart. Bend at the knees and lower yourself to take the squat posture. Then rise up to a standing position. Do this several times. To make it more challenging, extend your arms forward or upwards as you do the squats.

Once you’ve gained stability with basic squats, try to do them while holding two dumbbells. Plus, try to do single-foot squats. This will help improve your balance significantly.

Calf Raise

Stand at the middle of the balance pad with one foot. Raise the other foot by elevating the knee with your hands on your hips. Let your knee reach the hip level, then lower it down. Do ten reps and change to the other foot.

Balance Platform for Seniors: Uses and Benefits

Balance-based tools are good for balance training. However, a balance pad is much safer for seniors compared to a balance board. If you want to use the latter, more precaution is needed.

If it’s your first time using proprioceptive equipment, it’s important to have a person or objects for your support.

The Balance Dome by Technogym is a safer balance platform for seniors since it’s made from non-slippery material. Once you step on the dome-shaped side, it provides a firm grip on your shoe. Best part, when you place it on the floor, it does not slip off.

Also, stepping on the dome-shaped side offers relatively more stability. Seniors can use that side for basic balance exercises. These exercises are similar to those used on a square foam balance pad.

Balance board fitness routines help seniors maintain core strength, prevent bone deterioration, improve coordination, and body stability which prevents falling.

Make The Best Use of Balance boards/Pads

A balance pad is great for seniors as it doesn’t wobble a lot. It also helps to work out the smallest muscles since it doesn’t have a firm surface like the balance board.

On the other hand, balance board-based exercises are great for large muscle workouts using the flat side. It also creates greater movements which are good for intensive training.

Whether you use balance boards or balance pads, make the best use of it to gain balance, coordination, and muscle strength.