May 12, 2006, Newsletter Issue #12: Use a balance board or another unstable surface to further challenge the balance system.
Tip of the Week
Once you have developed enough balance that doing the exercises on a solid surface seems natural, try adding unstable surfaces to your routine. You want to be sure to have a spotter or position yourself near a wall or doorway, in case you need to catch yourself. To start, place a balance board on a thick, soft mat or a on a thick carpet. Stand on the board – at first, just try to maintain your balance! Once you have your balance and feel comfortable, try gently rocking the board from front to back or from side to side by hinging at your ankles - avoid bending at your waist. Play around with facing different directions, shifting your weight, or doing semi-squats. You’ll feel how your body responds differently based on what you are doing. Once you feel comfortable, try standing on the board on one foot.
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