Our Balance Board User Manual
Contents
1. ian of Balance Board Training e Improved balance and coordination e Better proprioceptive awareness Elite athletes depend on e Improved core stability amp strength Wobble Boards and e Increased leg strength Bongo Boards to train dynamic e Greater ankle Range of Motion R O M balance These highly effective e Improved flexibility and agility tools are fun to use and my e Enhanced performance in sport and daily life clients love them e Pre habilitation Prevent injuries Keli Roberts IDEA Fitness Instructor of the Year 2003 22 fitter balance fitness tor life Balance _Board_User_Manual_2010 5 Layout 1 8 3 10 2 27 PM Page 4 Improve Your Quality of Life Daily use of a Balance Board is an asset to your health and well being Much like brushing your teeth regularly using a Balance Board is a simple exercise that will have a profound impact on your overall health Regardless of your age or ability Balance Boards can help you maintain a better relationship with gravity Balance Training will let you experience ease of movement and even improved posture You feel more confident in your movements whether climbing stairs or playing a sport The more you use a Balance Board the better your agility and reaction skills will become Oh yeah did we mention it s fun 66 Young or old it s never too late to start and once you experience the benefits of it you too will be h2. Seniors Equestrian riders Beginner to Intermediate users Seniors fitter balance ana fitness to life Advanced Pre habilitation Rehabilitation Balance training As a footrest Active standing Pre habilitation Rehabilitation Home Gym Office Pre habilitation Rehabilitation Home Gym Office Pre habilitation Rehabilitation Home amp Gym Dynamic training Squat training Pre habilitation Rehabilitation Home Gym Pre habilitation Rehabilitation Home Gym Squat training Pre habilitation Rehabilitation Home Gym Pre habilitation Rehabilitation Home Gym Balance _Board_User_Manual_2010 5 Layout 1 8 3 10 2 27 PM Page 6 D Tri Level Design PROFESSIONAL 1 Spin left to loosen 2 Spin up or down to desired level 3 Spin sphere amp spacer together to the right to tighten for use Weighted Squat Ci e Begin with your front foot e Start with wrists centered on a single Weeble on each Board Board e Use caution as wrists are 20 Intermediate 10 12 15 16 Advanced 15 17 20 USA Patent No 5 810 703 e Lunge forward until your in full flexion position aliens fags front knee reaches 90 e Try different width and e Add weights to increase staggered board challenge positions e Try one foot to increase Adjust Wobble Boards to the lowest possible setting for first time use ehallene Only use these products on a dry s
3. When you and your spotter are ready close your eyes only until you feel off balance e Enhances proprioceptive response and reaction time e Only attempt when you have achieved an advanced level of stability and balance oO
4. amp soleus Beginner Advanced Jt tte first LD aL Balance _Board_User_Manual_2010 5 Layout 1 8 3 10 2 27 PM Page 8 D Advanced Kneeling Exercises Motor Skill Training Intermediate One Leg Exercises Eyes Closed Ab Training Balanced Push ups e Start on your knees and work up to full push ups as you become comfortable with the challenge e Use caution and be aware that the wrists are in a full flexion position for this activity e Ensure that your hands stay on top of the Board or else your fingers might get pinched e Improves core stability Variation e While seated on the Board maintain proper posture while using your trunk muscles to begin a slow rotational movement e If you have ever had back problems consult with a physician before doing these activities e Improves core strength R O M and mobility in the lower back and trunk Variation fitter balance ana fitness tor life e Perform the basic moves while balancing on one leg e Position your foot arch directly over the center of the Board so that you can comfortably move the Board in any direction e Exercises require more strength and stability and you may feel that one leg is much stronger than the other Variation fitter balance ana fitness to life e This is the most difficult way to use Wobble and Rocker Boards e Always start the exercise with your eyes open
5. and feet on the Soft Board e Extend one leg out straight e Raise hips as high as you can e Keep core straight by keeping knees hips and head in a straight line Soft Boards Like Floating On Air makes the Soft Boards truly unique With a distinct 3 D sensation they will help you easily and safely achieve better balance coordination and overall agility The Soft Boards gripped surface and non slip legs provide a predictable foundation so you feel safe while you engage your body Made with a closed cell durable foam which supports ease of movement and is gentle on your body fitter balance fitness tor life Beginner n 16 Classic Balance Board Dual Level 14 17 j V 16 Wobble Board Advanced Tri Level 15 17 20 on d 20 Wobble Board Intermediate Tri Level 10 12 15 WobbleBoard Stand 20 Rocker Board Single plane Beginner Tri Level 10 12 15 Multi Angle Tri Level a a I2 11 Weeble Boards Single Level 18 E ae Combo noe ee a Soft Boards 1 Leg advanced 4 Leg Beginner W Intermediate General public Children Office workers Group fitness classes General public Children Advanced users Athletes Beginners Seniors Intermediate level users All users Seniors Injured rehabilitation patients Athletes Advanced users Athletes Intermediate to Advanced users Athletes Beginner to Intermediate users
6. Balance _Board_User_Manual_2010 5 Layout 1 8 3 10 2 27 PM Page 1 Other Functional Products Pro Fitter 3D Cross Trainer FOR YOUR ACTIVE LIFE Fitterfirst Soft Boards Cobbistone Walkway Travel Roller A lam fitter b Nto Fitter International Inc is proud to announce the launch of our online I am fitter community iamfitter com is devoted to sharing your stories of health wellness sports and product experiences We are asking you to submit your real life I am getting fitter stories to share with the I am fitter community Send your story to iamfitter com to share with other health enthusiasts Visit iamfitter com for details Fitter International Inc 1 800 fitter 1 www fitter1 com 3050 2600 Portland St SE Calgary AB Canada T2G 4M6 Leading the World to Better Balance Disclaimer Warning The products presented are designed to challenge and improve your balance skills When using this equip ment you must accept full responsibility for the risk of injury to yourself and to others Please read and fully understand all instructions before using these products Remember the best protection from injury is a little common sense YAYNY NI GSLNIYd as aE Original BALANCE BOARD User Manual Mear aaia fitterfirsi balance ana fitness for life amp o a r ae Combo Board Pam Weeble Boards Leading the World to Bette
7. d better balance Revive Your 9 to 5 It is worth it to make your daily routine an asset to your long term health Louis Stack President Fitter International Inc The Fitterfirst Boardroom The Ideal Footrest When used as a footrest an adjustable height Wobble Board allows dynamic movement of your legs and feet so they won t get tired from being in the same position for hours Footrest height should be set to allow your hips and knees to be at 90 angles When Wobble Boards are combined with an Exercise Ball Chair or Active Disc you will see improvements in balance core stability and your overall relationship with gravity At the Gym At the Office Just for FUN fitter balance fitness to life Balance Training Explained Balance Training is the process of coaching our bodies and brains into gradually feeling comfortable with a full range of motion and stability activities It demands physical and mental attention in order to create awareness of how the body moves in a variety of conditions Our sense of proprioception can be trained to anticipate many different movements so our bodies can react gracefully An essential component of injury prevention Balance Training is recommended for all ages Ongoing Balance Training will keep our minds and bodies constantly aware of themselves and functioning together Fitterfirst has a variety of Balance Boards to suit your specific balance training needs
8. ly World A recent analysis of seven studies that focused on improving balance showed that people older than 60 who exer cised regularly lowered their stumble risk by 13 Those whose workouts included balance training lowered their risk by 25 More recently a study by Edward R Laskowski M D a physical medicine and rehabilitation specialist showed the value of practic ing on a Wobble Board People in the study who used the Wobble Board for 15 minutes a day trained their ankle muscles to brace them in a way that would help protect them if they took a wrong step Research is showing that movement is essential to retaining your health and vigor as you age Doing exercise to build strength and enhance balance is an important com plement to maintaining cardiovascular fitness through aerobic movement Mayo Clinic Women s Health Source fitter balance fitness tor life oO Balance_Board_User_Manual_2010 5 Layout 1 8 3 10 2 27 PM Page 5 Product Guide 4 Single Leg Squat Fitterfirst Soft Boards Soft Boards are the newest innovation in balance training A cushioned yet firm base ae Balance Bridge Glute Raise e Place forearms on Soft Board and extend legs behind you e Keep body in a straight line and hold e For an added challenge try lifting a foot off the floor and while maintaining the position described above e Laying flat on your back with both knees bent
9. ooked on the Balance Game for the The Balance Game Daily opportunities to balance e Balance on one foot while putting on your socks For an added challenge try closing your eyes e Brush your teeth balancing on one leg __ rest of your life e Stand up and balance on one leg when on the phone P PE E e Try sitting on a fitness ball instead of a chair e Use a Wobble Board while doing dumbbell exercises 2 5 e Tight rope walk along the edge of curbs e Use the swings slides and teeter totter in your local park e Play catch with a ball or Frisbee standing on one leg do both sides fitter balance fitness to life Age Gracefully Falls and impaired mobility are a serious problem for the elderly Approximately 1 3 of people over 65 experience a fall each year with 1 in 20 falls resulting in serious injuries like hip wrist or forearm fractures The good news is that much of the decline in balance can be reversed through a program of balance training One study found that healthy people as old as 90 years old can reduce the tendency to fall by 50 through bal ance training It s not hard to see that this can help keep people independent and mobile far longer Sherri Kwasnicki Fitness Columnist The Province Vancouver BC Balance Applications ACtive Aging 12 6G People as old as 90 years old can reduce the tendency to fall by 50 through balance training 22 Staying Upright in a Wobb
10. r Balance What is Balance Training n Exercises from beginner to advanced Combobble Board Balance Applications Product Guide Safety Tips a lassic Balance Board S tability A gility M obility Soft Board Beginner Soft Board Advanced LD LY Balance _ Board User Manual_2010 5 Layout 1 8 3 10 2 27 PM Page 2 fitter first J balance ana fitness for life to improve Agility at play and to a maintain better Mobility for life LL in What is a Guide Balance Training E _ 4 a n A Wobble Boa rd Exercises Rocker Board Exercises 22a Combo Combobble Exercises Soft Board Exercises fitterfirst j balance ana fitness tor life include Stability products in daily living Safe Proper Use Weeble Board Exercises Balance Aplications LD ar Balance Applications Athletic Training 14 Rehab amp Running Among physical therapists and other sports medicine specialists the thought is if athletes are using Balance Boards in certain ways those techniques should also be good for patients who need to restore functional strength So what s the bottom line Balance Board training can dramatically improve the strength and coordination of all the key muscles Athletic Training involved in running This should help you avoid injuries and make you a It was almost 20 years ago that pur considerably more po
11. ulty e Try adding in other exercises while attempting to maintain control Some suggestions are squats lunges push ups and ball tossing bouncing e Incorporate other equipment such as a Body Blade e Advanced users may attempt these exercises on one foot for greater challenge Jt tter irst Begin with a gentle Range of Motion R O M on the Wobble Board until you become familiar with the movement Exercises such as side to side front to back and circular rotation are all excellent basic exercises to start with Side to Side Front to Back Slowly and in a controlled manner move the Board from front to back With your feet planted squarely on the Wobble Board begin a slow con trolled movement from side to side without the front or back touching the floor e By rotating your stance on the Rocker Board you can gently increase your ankle s R O M e Helps to restore stability Calf Stretch e e Rotate the Wobble Board using a controlled circular motion e Remain balanced on the sphere without the E gt e Keep the heel of your back leg on the floor and lean forward until you feel a stretch e Effectively stretches the Balance Aids can be used by individuals with limited balance and during early rehabilitation for Remember only you and your Medical Professional will know what is best for you additional support sides touching the floor calf gastrocnemius
12. urface free of any obstacles You may need to step off quickly make sure you have ample space bh U N FF If you feel unsafe or feel like you may fall Step off the Board Do not use again until you have the help of a spotter or some other suitable form of balance aid Stand in a doorway and touch both sides of the door frame beside you Basic Exercises Advanced Exercises If used properly Wobble and Rocker Boards are fun and FUNctional training tools The basic idea Rock back and forth or from is to move the Board in a controlled manner in all directions It is more important to maintain a eae as ability correct posture than it is to successfully complete these exercises With practice you will be able progresses to do these exercises and maintain a proper heads up posture The exercises on the following Experiment with different foot pages outline the basic activities you can do on these Boards positions for an added challenge fitter fitter balance ana fitness tor life balance ana fitness to life Balance_Board_User_Manual_2010 5 Layout 1 8 3 10 2 27 PM Page 7 LD ady Side to Side Position your feet shoulder width apart centrally on the Board Begin by slowly moving the Board side to side or front to back with a controlled movement Tri level design allows user to adjust the single plane tilt from 10 12 and 15 This varies the Boards degree of diffic
13. werful runner chased our first Pro Fitter from you to rehabilitate a player s ankle Since then Walt Reynolds C S C S Running Research we have purchased another Pro Fitter and News December 1998 a large collection of your Balance Boards We have found your products to be high quality and something the players find fun challenging and enjoy using Thanks for helping to keep us healthy strong and ready to play Jerry Attaway Physical Development Coordinator San Francisco Forty Niners Football Club 66 Performance amp Safety Like anything else balance is a skill said John Blievernicht President of Sports Health C A R E Inc a Chicago medical rehabilitation clinic And like any other skill you ve got to constantly practice it to preserve it After a while balance exercises awaken reflexes and teach body awareness and control on a subconscious level This can translate into lasting improvements in posture and overall quality of movement Mr 22 Blievernicht added regardless of age Liz Neporent New York Times January 1999 fitterfirst J j balance ana fitness tor life LD aL ae Balance _Board_User_Manual_2010 5 Layout 1 8 3 10 2 27 PM Page 3 Active Standing At work or at home stand on a Wobble Board while you re talking on the phone or while taking a stretch break You will quickly enjoy the benefits of stronger ankles an
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