AFTER SALES SUPPORT
5
1 866 558 8096 service@eurocentra.net
MODEL: 44916-15 PRODUCT CODE: 44916 03/2015
AFTER SALES SUPPORT
1 866 558 8096
service@eurocentra.net
MODEL: 44916-15 PRODUCT CODE: 44916 03/2015
4
• A balance board may be awkward, at first, to use.
• It is recommended for beginners to have a second person on-hand while learning to
balance on the board. A second person provides support when getting on and off
the balance board.
• Do not attempt to exercise alone unless you are comfortable on the balance board.
Exercise #1 – Rocking Balance
• Stand both feet on edge of the balance board with
equal weight on both feet keeping your knees slightly
bent. See illustration.
• Start slowly transferring your weight from foot to foot
while maintaining balance and control.
• Rock back and forth trying not to have the edge of
the balance board touch the oor.
Exercise #2 – Leg Lifts, front
• Balance on one leg near the center of the balance
board. Straighten that leg and point toe forward.
• Bend opposite leg and lift off the oor slightly in front
of the body. See illustration.
• Tighten abdominal muscles and lift the leg up and
down 20 times.
• Aim for 20 front leg lifts in 3 sets to strengthen your
quads and core muscles.
Warm up by stretching for at least 5-10 minutes. When performing these stretches,
your movements should be smooth and slow, with no bouncing or jerking. Move into
the stretch until you feel a slight tension, not pain. Be sure not to hold your breath.
Remember that all stretches must be done for both sides of your body.
Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one
hand to assist your balance. Bend your knee and bring your
heel toward your buttock. Reach for your ankle with your
hand. Stand up straight and feel a slight pull along the front
of your thigh and hip. Hold the stretch for 20-30 seconds,
release and repeat on the other leg. Be careful not to strain
your knee - the goal is not to touch your heel to the buttock,
but rather to stretch the thigh.
Calf & Achilles Stretch
Stand about an arm‘s length from a wall , chair or other sturdy
object. Lean forward and place both hands on the wall or
object about shoulder width apart. Extend one foot (the side
to be stretched) behind you with your knee bent and heel on
the ground. Keep the other foot closer to the wall or object.
Lean in slightly and bend the knee of the heel to be stretched
(keeping the heel down) until you feel a stretch in the back
of the lower leg (just above the heel). Sink down slowly with
your hips to deepen the stretch. Hold this stretch for about
30 seconds. Release and repeat on the other side.
Overhead/Triceps Stretch
Stand with one arm straight up over your head so that
your elbow almost touches your head; bend the arm at the
elbow. Reach behind your head and grab the elbow with the
opposite hand. Gently pull back until you feel the stretch in
your triceps. Hold the stretch for 10 to 15 seconds, breathing
normally, release and repeat on the other side.
BALANCE BOARD WARMING UP & STRETCHING BALANCE BOARD PREPARING FOR USE & EXERCISES
PREPARING FOR USE
EXERCISES
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