How to learn balance - first steps with the indoor balance board

Balance training with a balance board can be an exciting way to improve balance, coordination and strength. For beginners, however, it is important to start with the basics and build up step by step to realize the full potential of this versatile training device. Here are some tips and instructions to start training safely and effectively on the balance board.

Safety tips for beginners

Safety should always come first, especially when starting out with a new piece of exercise equipment like the indoor balance board. Here are some basic safety tips:

• Choose the right location: Start on a flat, non-slip surface and make sure there is enough space around you.
• Hold on to a wall, chair or other stable object at the beginning until you feel safe on the board.
• Wear suitable footwear: Sports shoes with good grip can help to reduce the risk of slipping.
• Start slowly: Get used to keeping your balance on the board before you start moving.

Get on and keep your balance

Start by standing next to the board, taking a deep breath and preparing yourself mentally. First place one foot at the end of the balance board. Support yourself with this foot while carefully placing the other foot on the opposite side of the balance board. It is important that your feet are about shoulder-width apart to ensure a stable starting position.

Once you have both feet on the board, straighten your body with your knees slightly bent to keep your posture flexible. Concentrate on keeping your weight in the middle of the balance board, with your center of gravity directly over the board. You can stretch your arms out to the side to improve your balance. It is normal for the board to wobble at first. Try to stay calm and try to stabilize the board with your feet and not with your upper body.

Balance training on a balance board requires patience and regular practice.

Simple exercises and routines with balance boards

Once you have familiarized yourself with the board and the safety aspects, you can start with simple exercises to improve your balance and core muscles:

• Standing: Start by just standing on the board and try to keep your balance without the sides of the balance board touching the ground. Stay in this position for a few seconds and then increase the duration.
• Tilt back and forth: Slowly move the board back and forth by shifting your weight. This helps to strengthen the muscles in your legs and core. Remember to perform the movements slowly and in a controlled manner to minimize the risk of falling.
• Lateral tilts: Similar to the forward and backward tilt, only this time the board is moved sideways to train the lateral stabilizers. This exercise not only promotes balance, but also coordination and responsiveness.

By practicing these basic exercises regularly, you will create a solid foundation for your balance training on the balance board. As you gain confidence and strength, you can move on to more demanding exercises and maneuvers that will further challenge and improve your skills.

Increasing intensity and complexity

Once you have mastered the basics, you can start to increase the intensity and complexity of your exercises to make further progress:

• Single leg stand: try to keep your balance on one leg while lifting the other leg. This increases the level of difficulty and strengthens the muscles.
• Squats: Do squats on the indoor balance board to strengthen the leg muscles and core.
• Dynamic movements: Incorporate movements such as lunges or even light jumps once you feel confident enough.

Don't forget that consistency is the key to success. Set realistic goals and slowly increase the difficulty of your workout to avoid overexertion and injury. With a little patience and practice, you will soon reap the many benefits of balance training on the indoor balance board.

Additional equipment

Additional equipment can make training with balance boards not only safer, but also more effective. Here are some considerations and recommendations:

Shoes or barefoot training?

Barefoot training is often recommended to improve proprioceptive feedback and feel for the board. Balance training without shoes can strengthen foot muscles and improve balance and body awareness.

Protective clothing and safety equipment

• A helmet and protective equipment such as knee and elbow pads can be particularly useful for beginners or when performing more difficult maneuvers on the indoor balance board can be useful. They offer additional protection against injury in the event of a fall.
• Wrist protectors can also be useful, especially for exercises with an increased risk of falling.

Apps and technologies to support balance training

• Our Surfin Balance app, which was developed specifically for balance training, includes instructions and exercise programs to improve technique. The app helps to track progress and motivate by setting goals and documenting achievements each day.
• Sensor technology and wearable devices can be used to analyze posture, balance and movement in real time. These technologies can provide valuable information about exercise performance and help identify imbalances and areas for improvement.
• Virtual reality (VR) and games offer a fun way to perform balance exercises. They can make training interactive and increase motivation through playful elements.

Choosing the right equipment and aids depends on individual needs, fitness level and personal preferences. It is important to prioritize safety and comfort.

Common balance training mistakes and how to avoid them

When training with balance boards, it is important to know and avoid common mistakes in order to minimize the risk of injury and maximize training progress.

Excessive effort and tension

A common mistake is the excessive use of force and the resulting tension in the body. Many beginners tend to tense their muscles a lot in the hope of being able to keep their balance better. However, this often leads to premature fatigue and increases the risk of injury. The key to success is to stay relaxed and perform the movements in a fluid and controlled manner. Breathe deeply and evenly to relax your body and better control your balance.

Incorrect posture and imbalances

Incorrect posture can lead to imbalances and ineffective training. A common incorrect posture is to lean the upper body too far forward or backwards or to distribute the weight unevenly on the feet. Make sure that your center of gravity is centered over the board, your knees are slightly bent and your back is straight. This supports even weight distribution and promotes better balance and stability.

Ignoring fatigue and overtraining

Ignoring fatigue signals and the risk of overtraining are other common mistakes that should be avoided. Training on the indoor balance board can be very intense and the body needs enough time to recover, adapt and strengthen. Overtraining can lead to exhaustion, injuries and a drop in performance. Listen to your body and give it a rest when it needs it. Set realistic training goals and increase the intensity and duration of training slowly to avoid overtraining.

If you recognize and actively avoid these common mistakes, you can make your training safer and more effective, which will lead to better results and greater satisfaction.

Conclusion

Balance board training is an effective method for increasing fitness and well-being. For beginners, a safe and gradual approach is important to realize the full potential of this training tool. By following safety instructions, building up exercise routines step by step and integrating supportive equipment, training can be made both safe and enjoyable. Continuous training and a willingness to take on new challenges are crucial to success. With patience and consistency, the many benefits of balance board training become tangible.