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Balance board exercises

Balance Board Mobility Workouts

There are a number of subtle yet powerful exercises that you can do to improve flexibility and joint range of motion. Start with these variations.

  1. Cool-down

    Mobility

    Downward to Upward Dog

    1. Hands on the deck, hips high in downward dog.
    2. Flow forward into upward dog, chest lifting.
    3. Move slowly with your breath.

    Watch for Dumping weight into the low back in upward dog.

  2. Cool-down

    Mobility

    Alternating Three Legged Dog

    1. Downward dog with hands on the deck.
    2. Lift one leg long behind you.
    3. Lower and switch without letting the board shift.

    Watch for Opening the hips as the leg lifts.

  3. Cool-down

    Mobility

    Mountain Pose

    1. Stand tall on the deck, feet hip width.
    2. Reach both arms overhead.
    3. Breathe slowly and keep the board level.

    Watch for Holding your breath.

  4. Cool-down

    Mobility

    Calf Stretch

    1. Ball of one foot on the end of the deck, heel down.
    2. Lean forward gently until you feel the calf.
    3. Hold, then switch.

    Watch for Bouncing into the stretch.

  5. Cool-down

    Mobility

    Hamstring Stretch

    1. Stand on the deck and hinge forward.
    2. Let your hands reach toward the board.
    3. Soft knees and long breaths.

    Watch for Forcing straight legs.

  6. BeginnerAdvanced

    Mobility

    Ankle Flexion

    1. Feet centered on the deck.
    2. Tip the board forward and back with your ankles only.
    3. Slow and smooth. Feel the calves and shins work.

    Watch for Moving from the hips instead of the ankles.

    Advanced: one foot on the deck.