Balance Board

How to do it

1. Set a balance board on a firm, non-slip floor with something to hold nearby for the first attempts.
2. Step onto the board with the feet apart and centred over the pivot.
3. Stand tall with the knees soft and the weight even through both feet.
4. Let the board tilt and correct it with small movements at the ankles, keeping the edges off the floor.
5. Hold the balance for the chosen time, then step off.
6. As it gets easier, try it without holding on, or with the eyes closed.

Common mistakes

• Locking the knees. Soft knees let the ankles do the balancing; locked knees turn every wobble into a lurch.
• Looking down at the board. Eyes forward at a fixed point; watching the feet makes the balance worse.
• Fighting the board with big movements. The corrections are small and constant; a big correction tips it the other way.
• Starting without something to hold. The first attempts are beside a wall or a rail; the board tips faster than expected.

Muscles worked

Primary

• Calves

Secondary

• Hamstrings
• Quads