SPRI Wobble Board - User Manual

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Start: Stand and position one foot flat on top of

center of board. Straighten leg and point toes

directly forward. Bend opposite leg and lift foot off

floor slightly in front of body.

Finish: Bend balance leg and sit back with

head and shoulders directly over board. Tighten

abdominal muscles and attempt to balance on

center of board with edges of board off floor.

Continue to balance, straighten balance leg and

return to start position. Perform 8-12 times, then

switch legs and repeat.

1-LEG SQUAT

Start: Stand and position feet flat on top of board,

hip-width apart. Straighten legs and point toes

directly forward. Stand tall with shoulders and hips

directly over board.

Finish: Bend legs and sit back with head and

shoulders directly over board. Tighten abdominal

muscles and attempt to balance on center of board

with edges of board off floor. Continue to balance,

straighten legs and return to start position. Perform

8-12 times.

2-LEG SQUAT

WOBBLE BOARD

• Warm up for 3-5 minutes before each session.

• Complete 1–3 sets of 8–12 repetitions of each

exercise selected, or hold balanced position for 30 seconds.

• Rest approximately 30–60 seconds between each

exercise set.

• Perform each exercise in a controlled manner, through

a full range of motion.

• When applicable, perform an equal number of exercise

repetitions with each leg to avoid the development of

muscle imbalances.

• If unable to complete 8 exercise repetitions through a full

range of motion, increase rest time between exercise sets

or decrease repetitions.

—OR—

• If unable to achieve moderate to maximal muscular fatigue

following the completion of 12 exercise repetitions through

a full range of motion, decrease rest time between exercise

sets or increase repetitions.

• Perform each exercise a minimum of 3 times per week for

maximum results.

• Allow 24–48 hours of complete rest between each

exercise session.

Before beginning this or any other exercise program,

you should always consult with your doctor or physician.

EXERCISE GUIDE

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Summary

Wobble Board Exercise Guide

1-Leg Squat

Instructions for performing a single-leg squat on the wobble board, focusing on balance and controlled movement.

2-Leg Squat

Instructions for performing a two-leg squat on the wobble board, emphasizing core engagement and stability.

Wobble Board Balance Exercises

2-Leg Straight Leg Balance

Balancing on the wobble board with feet hip-width apart and legs straight, maintaining upright posture.

2-Leg Bent Leg Balance

Balancing on the wobble board with feet hip-width apart and legs slightly bent, engaging core for stability.

1-Leg Straight Leg Balance

Balancing on the wobble board with one foot placed centrally, leg straight, and opposite leg lifted.

1-Leg Bent Leg Balance

Balancing on the wobble board with one foot centrally placed, leg slightly bent, and opposite leg lifted.

The SPRI Wobble Board is a fitness accessory designed to enhance balance, core strength, and proprioception through a series of exercises. It features a flat, circular platform mounted on a curved base, allowing for multi-directional tilting and instability, which challenges users to engage stabilizing muscles.

Function Description:

The primary function of the Wobble Board is to create an unstable surface that requires constant muscular engagement to maintain balance. This instability forces the user's body to recruit and strengthen smaller, often neglected, stabilizing muscles in the ankles, knees, hips, and core. By performing various exercises on the board, users can improve their balance, coordination, and overall body awareness (proprioception). It is suitable for a range of fitness levels, from beginners looking to improve basic balance to athletes seeking to enhance their performance and reduce injury risk. The board can be used for both static balance holds and dynamic movements like squats.

Usage Features:

General Exercise Guidelines:

Warm-up: Users should begin each session with a 3-5 minute warm-up to prepare their muscles and joints.
Sets and Repetitions: For dynamic exercises (like squats), complete 1-3 sets of 8-12 repetitions. For static balance holds, maintain the balanced position for 30 seconds.
Rest: Allow approximately 30-60 seconds of rest between each exercise set.
Controlled Movement: All exercises should be performed in a controlled manner, moving through a full range of motion to maximize effectiveness and minimize injury risk.
Symmetry: When exercises involve single-leg movements, it is crucial to perform an equal number of repetitions or hold times on each leg to prevent the development of muscle imbalances.
Adjusting Difficulty (Repetitions): If a user struggles to complete 8 repetitions of an exercise, they should increase the rest time between sets or decrease the total number of repetitions.
Adjusting Difficulty (Fatigue): Conversely, if a user does not achieve moderate to maximal muscular fatigue after 12 repetitions, they should decrease the rest time between sets or increase the number of repetitions to further challenge themselves.
Frequency: For optimal results, exercises should be performed a minimum of 3 times per week.
Recovery: Allow 24-48 hours of complete rest between each exercise session to allow muscles to recover and rebuild.
Medical Consultation: Before starting this or any new exercise program, users are strongly advised to consult with their doctor or physician.

Specific Exercises:

1-Leg Squat:
- Start Position: Stand with one foot flat on the center of the board, leg straightened, and toes pointing directly forward. The opposite leg is bent, and the foot is lifted slightly off the floor in front of the body.
- Finish Position: Bend the balance leg, sitting back with the head and shoulders directly over the board. Engage abdominal muscles and attempt to balance on the center of the board with its edges off the floor. Maintain balance, then straighten the balance leg to return to the start position.
- Repetitions: Perform 8-12 times, then switch legs and repeat.
2-Leg Squat:
- Start Position: Stand with both feet flat on top of the board, hip-width apart. Legs are straightened, toes pointing directly forward. Stand tall with shoulders and hips directly over the board.
- Finish Position: Bend the legs, sitting back with the head and shoulders directly over the board. Engage abdominal muscles and attempt to balance on the center of the board with its edges off the floor. Maintain balance, then straighten the legs to return to the start position.
- Repetitions: Perform 8-12 times.
Straight Leg Balance (2-Leg):
- Start Position: Stand with both feet flat on top of the board, hip-width apart. Legs are straightened, toes pointing directly forward. Stand tall with shoulders and hips directly over the board.
- Finish Position: Engage abdominal muscles and attempt to balance on the center of the board with its edges off the floor.
- Hold Time: Hold for 30 seconds.
Bent Leg Balance (2-Leg):
- Start Position: Stand with both feet flat on top of the board, hip-width apart. Legs are slightly bent, sitting back with toes pointing directly forward.
- Finish Position: Stand tall with head and shoulders directly over the board. Engage abdominal muscles and attempt to balance on the center of the board with its edges off the floor.
- Hold Time: Hold for 30 seconds.
Straight Leg Balance (1-Leg):
- Start Position: Stand with one foot flat on top of the center of the board, leg straightened, and toes pointing directly forward. The opposite leg is bent, and the foot is lifted slightly off the floor in front of the body.
- Finish Position: Stand tall with hips and shoulders directly over the board. Engage abdominal muscles and attempt to balance on the center of the board with its edges off the floor.
- Hold Time: Hold for 30 seconds. Switch legs and repeat for 30 seconds on the opposite leg.
Bent Leg Balance (1-Leg):
- Start Position: Stand with one foot flat on top of the center of the board, leg slightly bent, sitting back with toes pointing directly forward. The opposite leg is bent, sitting back, and the foot is lifted slightly off the floor in front of the body.
- Finish Position: Stand tall with head and shoulders directly over the board. Engage abdominal muscles and attempt to balance on the center of the board with its edges off the floor.
- Hold Time: Hold for 30 seconds. Switch legs and repeat for 30 seconds on the opposite leg.

Maintenance Features:

The manual does not explicitly detail maintenance features for the Wobble Board, suggesting it is a low-maintenance device. Typically, such fitness equipment requires minimal upkeep, which may include:

Cleaning: Wiping down the surface with a damp cloth after use to remove sweat and dirt.
Storage: Storing the board in a dry, cool place away from direct sunlight to prevent material degradation.
Inspection: Periodically checking for any signs of wear and tear, such as cracks in the plastic or damage to the base, to ensure safe operation.

Technical Specifications:

The manual does not provide explicit technical specifications such as dimensions, weight capacity, or materials used. However, based on the visual representation and common design of wobble boards, it can be inferred that:

Material: The board is likely constructed from durable plastic or wood for the platform, with a sturdy, possibly rubberized, base to ensure stability and grip on various surfaces.
Design: It features a circular platform with a curved, hemispherical base, allowing for 360-degree tilt and wobble.
Portability: The compact and lightweight design suggests it is easily portable and storable, making it suitable for home use or in a gym setting.

The SPRI Wobble Board is a versatile tool for anyone looking to improve their balance, strengthen their core, and enhance overall body stability through a structured and progressive exercise regimen.