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Core Balance Board User manual / Instructions / Exercises

WARNING! • Exercise programs of any kind present an inherent danger to the participant. Serious or fatal injury can occur. • Consult your doctor before beginning any exercise program. • All Sublime equipment and accessories are intended to be used by adults only in the manner shown / illustrated / described. Anyone under the age of 18 should have adult supervision. • Always keep children and pets away from equipment.• Always follow instructions (when provided).• Use proper techniques and common sense when exercising. • Always check your equipment thoroughly for worn or damaged parts before using. If any defects are found do not use this product.

1. Safety Tips.1. Before beginning any new exercise program it is advisable to consult your doctor to determine if you have any physical or health conditions that could create a risk to your health and safety.2. Be aware of your body’s signals. Incorrect or excessive exercise can be dangerous to your health. Stop exercising if you experience any of the following symptoms: pain, tightness in your chest, irregular heartbeat, extreme shortness of breath, feeling light headed, dizzy or nauseous. If you experience any of these conditions you should consult your doctor immediately.3. Always wear suitable clothing while exercising.

2. Balance Board Warning:• Balance Boards are on the "extreme" end of fitness training equipment, and can be dangerous. An unstable surface for exercising is not for everyone. There is a good chance of loosing balance and falling. Anyone with degraded bone density should not take this risk. • People with back, neck or leg problems should be carefully instructed before using balance boards. You should build up your usage time gradually to see how your body tolerates it. If you experience any low back pain, please stop exercising.• If you have any kind of physical problem, ask your physician whether using a balance board is safe for you.• Warning! Use this board on a textured surface such as a carpet or exercise mat only. Any non textured surfaces such as hardwood or tile can cause the board to slip out from its position.

3. Product DescriptionThe Wobble Board is a great tool for enhancing balance, coordination, and range of motion: key benefits for athletes at every level. The disc rests on a spherical base, allowing 360 degrees of movement over 10-20 degrees of tilt. Great for home use, or for the office: use as a footrest. Build pelvic stability, strengthen knees and increase the motion range of your ankles.

4. Why use balance board?The body has sensors all around it which sense the position of the body parts even without looking. These sensors are called proprioceptors. The ankle or lower leg possible damage corresponds with the possibility of damage to the proprioceptors as well. If you have ever started to turn your ankle over and it has automatically righted itself then it’s the proprioceptors working automatically to prevent further injury. Using a core board on a regular basis can help retrain the proprioceptors and improve coordination, hence preventing further injury. All the athlete has to do is stand on the board and try to keep it horizontal - without the edges touching the floor.

5. Regular use of Core Balance Boards provide:Greater confidence in sports and daily living.

Improved balance and coordination.

Better proprioceptive awareness for injury prevention.

Greater trunk and pelvic girdle stability.

Increased leg and ankle R.O.M.

Better core and upper body strength with sitting and pushup exercises.

Improved posture and a better overall relationship with gravity.

6. CORE BALANCE BASIC EXERCISES• While sitting down place the wobble board under the feet and slowly rotate it a number of times in each direction.• The most common exercise done is to stand on the core board and move from front to back without the sides touching the ground, or move from side to side without the front and back touching the ground. Stand on the wobble board with feet shoulder width apart. Hold on to a chair for support if needed and rock the board forwards and backwards, then side to side. Do this for 2 to 3 minutes. Once you feel comfortable you can perform this exercise without the use of the chair for support.• Balance on the wobble board for as long as you can without the edges touching the floor. Aim for over 2 minutes without touching the floor.• Rotate the wobble board in a circle but do not allow the edge of the board to touch the floor. Aim for 2 minutes.

7. ATHLETIC TRAININGAthletes who regularly train with balance boards develop proprioceptor reaction and ankle strength. This greatly decreases the risk of ankle injury during play, while improving coordination and overall athletic ability.• Train athletes to maintain balance on the boards for at least 30 seconds• Pass medicine balls back and forth• Throw balls back and forth, or one athlete can bounce a ball using a rebounder or playback• Have athletes stand on balance boards with one foot. With the other foot, have them draw numbers, letters and shapes in the air

8. FITNESS/STRENGTH TRAINING• Perform "balanced pushups" with your hands gripping each end of the balance board• Sit on the balance board and do crunches, lifting your feet off the floor. (Not recommended for people with back problems)• Stand with one foot on the floor, place the other foot on the balance board and slowly roll it, gently stretching your lower leg and ankle muscles• One-leg exercises - you can do lunges and the like. Be sure to position your foot arch on the center of the board and move slowly• Squats - very advanced, but very effective• Yoga poses can even be done. Try the plank, raising one leg up slowly and holding

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