Instable surfaces, such as the Balance Pad, are used for rehabilitation and prevention.
I myself contracted a ligament rupture during a workout some years ago. With the help of the Balance Pad I was able to rebuild my proprioceptors and so not only the injury healed but also my nerve transmission was restored. My foot was practically as new.
By keeping balance and by coupling movements during this holding on an unstable surface, the risk of injury to ankle and knee joints can also be reduced.
In addition, such training is wonderful for the entire trunk musculature, which has to do the stability work.
- Stand in the middle of the pad.
- Knees are slightly bent.
- Pay attention to the “stability triangle” – the outer instep, the inside and the heel of the foot.
- Warm up with easy walking on the pad for one minute.
For the ankle training march on the Balance Pad.
The exercise is performed for a duration of one to two minutes, changing position after 8-10 steps.
While standing shoulder-wide, the head forms the extension of the spine, tense the belly and bottom firmly. Then lower your hips as low as possible.
Per variation you can do 8 squats, that means
8 x with both feet on the pad
8 x with the lifted right heel
8 x with the lifted left heel
8 x with both heels lifted
Repeat the set 3 times in total.
One Legged Stand
For this balancing exercise, place your legs shoulder to hip width apart.
Here too, you have to contract the entire torso muscles to stabilize them.
Then perform the exercise with the other leg.
Per leg a total of three turns.
Put a scarf or something similar within reach of your foot.
Repeat the scarf lifting with the toes of the other foot.
Lift the scarf 5 times per foot.
The Balance Pad EXERCISES are optimally suitable as a additional training for all kinds of sports. I start my running technique training with them.
They also promote balance. And that is what we need most in life to be happy and satisfied. Balance.
I wish you a good balance on the Balance Pad and also in your life! See you soon!