15 Physical Therapy Balance Board Exercises You Never Knew!

Balance boards and Exercises You Can Do Safely

This article will discuss the best physical therapy balance board exercises that are easy to do at home. A balance board is a tool commonly used in physical therapy to improve balance, stability, and coordination. Balance boards consist of a flat platform mounted on a pivot or ball that allows it to tilt in all directions.

By standing on the board and making subtle movements, patients can engage and challenge their balance and stability systems, which can help improve their overall physical abilities. Additionally, every balance board workout can be used to target specific areas of weakness or injury, making them a versatile and effective tool in physical therapy.

Each type of balance board has its specific workout that you can do whether you’re using wobble boards, rocker boards, roller boards, and even a standing desk balance board.

Benefits of Physical Therapy Balance Board Exercises

physical therapy balance board exercises

Balance Boards improve mobility and stability

The best balance board exercises can help improve the sense of balance training and stability, which is important for preventing falls and other injuries.

Balance Boards strengthen core muscles

Balance board training engages the core muscles, helping to strengthen them and improve overall fitness.

Balance Boards help improve posture

By challenging the muscles used for balance and stability, balance board exercises can help improve posture.

Balance Boards reduce the risk of injury

By strengthening the muscles and improving balance, balance board exercises can reduce the risk of injury, especially in older adults.

Balance Boards help with rehabilitation

Balance board exercises can be used as part of a physical therapy program to help individuals recover from injuries or conditions that affect balance. This improves your body weight, core strength, abdominal muscles and a lot more.

Balance Boards can enhancing athletic performance

Athletes can use balance board and add more challenging exercises to improve their balance, stability, and coordination, which can enhance their performance in their sport.


15 Best Physical Therapy Balance Board Exercises

  1. Single-Leg Balance
  2. Heel-to-Toe Walk
  3. Squats
  4. Plank
  5. Push-Ups
  6. Lateral Shuffles
  7. Balancing Yoga Poses
  8. Tiptoe Balancing
  9. Reverse Lunges
  10. Balance Board Sit-Ups
  11. Balance Board Dips
  12. Balance Board Leg Raises
  13. Russian Twists
  14. Box Jumps
  15. Balance Board Jumping Jacks

Read More: Get Back in Balance: The Best Balance Boards for Physical Therapy!

Single Leg Balance Exercise

  1. Stand on the balance board with both feet and find your center of balance.
  2. Slowly lift one foot off the ground, holding your balance with the other foot.
  3. Focus on maintaining balance and keeping your hips level.
  4. Hold the single-leg balance for 10-30 seconds, or as long as you can comfortably maintain balance.
  5. Lower your lifted foot back to the ground and switch to the other foot, repeating the exercise.
  6. Repeat the single-leg balance on both feet several times, working up to longer hold times as you progress.

Heel-to-Toe Walk

physical therapy balance board exercises
  1. Stand on the balance board with both feet.
  2. Shift your weight forward and place one foot directly in front of the other, with the heel of the front foot touching the toes of the back foot.
  3. Maintain your balance as you lift the back foot off the board and place it directly in front of the front foot, repeating the heel-to-toe walking pattern.
  4. Focus on maintaining balance and keeping your hips level, while taking slow, steady steps.
  5. Walk 10-20 steps in one direction, then turn around and walk back in the opposite direction.
  6. Repeat the exercise several times, working up to longer walks as you progress.

Squats

  1. Stand on the balance board with both feet, facing forward.
  2. Stand with your feet shoulder-width apart and your arms extended in front of you.
  3. Begin to lower your body by bending at the hips and knees, keeping your back straight and your weight centered over your feet.
  4. Continue lowering your body until your thighs are parallel to the ground, or as far as you can comfortably go.
  5. Push through your heels to return to a standing position, keeping your balance on the board.
  6. Repeat the squats for 10-15 repetitions or as many as you can comfortably perform.

Push Ups

physical therapy balance board exercises
  1. Place the balance board on the ground and get into a push-up position, with your hands on the board and your feet on the ground.
  2. Keep your body straight and form a straight line from your head to your heels.
  3. Lower your body until your chest is close to the board, keeping your elbows close to your sides.
  4. Push through your hands to return to the starting position, maintaining your balance on the board.
  5. Repeat the push-up for 10-15 repetitions, or as many as you can comfortably perform.

Plank Position

  1. Place the balance board on the ground and get into a push-up position, with your hands on the board and your feet on the ground.
  2. Keep your body straight and form a straight line from your head to your heels.
  3. Engage your core and maintain this position for 10-30 seconds, or as long as you can comfortably hold the plank.
  4. Remember to keep your body straight and avoid any sagging or arching in your back.
  5. Slowly lower yourself back to the starting position, taking care to maintain your balance on the board.
  6. Repeat the plank exercise for several repetitions, working up to longer hold times as you progress.
  7. You can also progress the exercise by adding in a single-leg lift or reaching arm, to increase the balance and stability challenge.

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Wobblesmart Wooden Wobble Board

Lateral Shuffle

  1. Stand on the balance board with both feet, facing forward.
  2. Stand with your feet shoulder-width apart and your arms extended to your sides.
  3. Shift your weight to your right foot, while lifting your left foot off the board and shuffling it to the side.
  4. Repeat the shuffle, shifting your weight to your left foot and shuffling it to the side.
  5. Continue shuffling from side to side for 10-15 repetitions, or as many as you can comfortably perform.
  6. It’s important to engage your core and maintain good posture throughout the exercise.
  7. Remember to start slowly and progress gradually as you build up strength and stability.
  8. You can also progress the exercise by adding in arm movements, such as reaching across your body or overhead, to increase the balance challenge.

Balancing Yoga Poses 

  1. Place the balance board on the ground and stand on it with both feet, facing forward.
  2. Begin by finding your balance and stabilizing yourself on the board.
  3. Try starting with simple poses, such as Warrior I or Tree Pose, where you stand on one leg while holding the other foot off the ground.
  4. As you progress, you can try more advanced poses, such as Half Moon or Crow Pose, which involve more dynamic movements and balance challenges.
  5. It’s important to engage your core and maintain good posture throughout the exercise.
  6. Remember to start slowly and progress gradually as you build up strength and stability.
  7. It’s also helpful to have a supportive surface nearby in case you need to step off the board for balance or stability.
  8. Always listen to your body and avoid any poses that cause pain or discomfort.

Tiptoe Balancing

  1. Place the balance board on the ground and stand on it with both feet, facing forward.
  2. Begin by finding your balance and stabilizing yourself on the board.
  3. Stand with your feet shoulder-width apart and your arms extended to your sides.
  4. Slowly lift one foot off the board and balance on the other foot, standing on your tip toes.
  5. Hold the balance for 10-15 seconds, or as long as you can comfortably perform.
  6. Repeat the exercise with the other foot.
physical therapy balance board exercises

Reverse Lunges

  1. Place the balance board on the ground and stand on it with both feet, facing forward.
  2. Begin by finding your balance and stabilizing yourself on the board.
  3. Stand with your feet shoulder-width apart and your arms extended to your sides.
  4. Step backward with one foot, lowering your back knee towards the ground into a lunge position.
  5. Push off with your back foot and return to the starting position.
  6. Repeat the exercise with the other foot.
  7. Continue alternating back and forth between both feet for 10-15 repetitions, or as many as you can comfortably perform.

Balance Board Sit-Ups

  1. Place the balance board on the ground and lie down on your back, with your feet on the board and your knees bent.
  2. Begin by finding your balance and stabilizing yourself on the board.
  3. Place your hands behind your head or across your chest.
  4. Slowly lift your upper body off the ground, keeping your back straight and engaging your core muscles.
  5. Lower your upper body back down to the starting position.
  6. Repeat the exercise for 10-15 repetitions or as many as you can comfortably perform.

Balance Board Dips

  1. Place the balance board on the ground and stand in front of it, facing forward.
  2. Begin by finding your balance and stabilizing yourself on the board.
  3. Place your hands on the edge of the balance board, slightly wider than shoulder-width apart.
  4. Lower your body down towards the ground, bending at the elbows, until your arms form a 90-degree angle.
  5. Push off with your arms and return to the starting position.
  6. Repeat the exercise for 10-15 repetitions or as many as you can comfortably perform.
balance board benefits

Leg Raises

  1. Place the balance board on the ground and lie down on your back, with your feet on the board and your legs extended straight.
  2. Begin by finding your balance and stabilizing yourself on the board.
  3. Place your hands under your glutes for support.
  4. Slowly lift your legs off the ground, keeping them straight and together, until they are vertical.
  5. Lower your legs back down to the starting position.
  6. Repeat the exercise for 10-15 repetitions

Russian Twists

  1. Place the balance board on the ground and sit on top of it, with your knees bent and feet flat on the ground.
  2. Begin by finding your balance and stabilizing yourself on the board.
  3. Lean back slightly, engaging your core and keeping your back straight.
  4. Place your hands together in front of your chest or hold a lightweight.
  5. Twist your torso to one side, then the other, alternating sides with each repetition.
  6. Repeat the exercise for 10-15 repetitions on each side.

Box Jump

  1. Stand on the balance board with both feet and your weight evenly distributed between both feet.
  2. Stand with your feet hip-width apart and your knees slightly bent.
  3. Shift your weight onto one foot, then use the other foot to push off and jump onto the box.
  4. Land on the box with both feet, keeping your knees bent and your weight centered over your feet.
  5. Step off the box and return to the starting position on the balance board.
  6. Repeat the exercise for the desired number of repetitions, alternating feet for each jump.
  7. As you progress, you can increase the height of the box to make the exercise more challenging.
  8. Remember to maintain good form throughout the exercise, keeping your core engaged and your balance centered.
  9. Stop the exercise if you feel any discomfort or pain, and consult with a doctor or physical therapist before continuing.

Balance Board Jumping Jacks

  1. Stand on the balance board with both feet and your weight evenly distributed between both feet.
  2. Stand with your feet hip-width apart and your knees slightly bent.
  3. Shift your weight to one foot, then jump and land with both feet slightly wider apart, simulating a jumping jack.
  4. Repeat the jumping motion, alternating feet each time.
  5. Focus on maintaining balance on the board while performing the jumping jacks.
  6. As you progress, you can increase the speed of the jumping jacks to make the exercise more challenging.

Check out my guide on How to Use a Balance Board for Better Stability!


Simple Wobble Board Exercises For Physical Therapy

physical therapy balance board exercises

Balance board training can be done with wobble balance boards too. They are great for beginners.

  • Balance. Stand on the wobble board with your feet hip-width apart, keep your knees slightly bent, and focus on maintaining balance.
  • Single Leg Balance. Stand on the wobble board with one foot, keeping your other foot off the board, and maintain balance for a set period of time.
  • Foot Circle. Stand on the wobble board and move one foot in a circular motion, maintaining balance.
  • Ankle Dorsiflexion. Stand on the wobble board and lift your toes towards your shin, maintaining balance.
  • Squat. Stand on the wobble board with your feet hip-width apart, then lower yourself into a squat position while maintaining balance on the board.


Physical Therapy Balance Board Exercises – FAQ

What are the benefits of Physical Therapy Balance Board Exercises? 

Physical Therapy Balance board exercises can help improve balance, stability, coordination, and proprioception (awareness of body position and movements). These exercises can also help to reduce the risk of falls and improve overall physical function.

Who can perform Physical Therapy Balance Board Exercises? 

Physical Therapy Balance Board Exercises can be performed by individuals of all ages and fitness levels. However, it is important to consult with a doctor or physical therapist before starting any new exercise program, especially if you have a medical condition or injury.

How long should balance board use last?

The time for using a balance board will vary depending on your experience and skill. Start with 10 minutes a day and increase gradually.

What should I wear during balance board exercises? 

Comfortable, supportive footwear should be worn during balance board exercises. It is also recommended to wear comfortable, non-restrictive clothing.

How long should you be able to balance on a balance board?

The frequency of balance board exercises will vary based on individual needs and goals. You can use the above exercises as per your needs. There are many other mobility exercises online that can help you keep a neutral spine, prevent lower leg injuries and strengthen the entire lower body as well ad the upper.

Can Physical Therapy Balance Board Exercises be performed at home? 

Yes! Physical Therapy Balance Board Exercises can be performed at home with proper guidance and instruction from a certified personal trainer. However, it is important to have a safe and stable surface on which to perform the exercises on.

Are balance board exercises safe? 

Balance board exercises are generally considered safe, but as with any exercise program, it is important to start slowly and progress gradually. These exercises work all major muscles to give you a better balance and motor skills. You will develop spatial awareness and significantly strengthen your leg muscles as well as prevent lower body injuries.

If you have any concerns about performing balance board exercises, it is important to consult with a doctor or physical therapist before starting.

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Physical Therapy Balance Board Exercises – Conclusion

Physical therapy balance board exercises are a highly effective and versatile way to improve balance, stability, coordination, and overall physical function. These best balance board exercises can be performed by individuals of all ages and fitness levels, making them accessible to a wide range of people. You can perform several physical therapy balance board exercises with any style of balancing board, including the wobbling board, rocker board, and roller board. With the guidance and instruction of a physical therapist, balance board exercises can be safely and effectively performed at home or in a clinical setting.

Whether you’re looking to reduce the risk of falls, improve athletic performance, or simply maintain your physical health and independence, balance board exercises are a highly effective way to achieve your goals. So, if you’re looking for a fun and challenging way to improve your overall physical function, consider incorporating balance board exercises into your physical therapy routine today.

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Review written by: Tom

Hi! My name is Tom. During the year I try to be on a paddle board as much as possible. By reading this blog you'll stay updated on everything I test on the water :)

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