A wobble board, also known as a balance board, allows you to practice several exercises that help strengthen your ankles and legs as you develop better balance and muscle control. Wobble boards are often used for rehabilitation after ankle injuries, but you can also perform exercises as a preventative measure and to improve your reflexes and coordination. Most wobble boards have a flat circular top surface, usually with a non-slip material, and a hard semi-spherical protrusion on the bottom that forces you to bring your body into balance over it. Follow a simple routine to exercise on a wobble board.
Place your wobble board on the carpet or a rug if possible, rather than directly on a bare floor. This keeps it in place so it does not slip out from under you. Wear shoes if you would like or if you have an ankle injury that requires them. However, most people find it easier to balance on a wobble board barefooted.
Step onto the wobble board with one foot, put all of your weight on that foot and place your other foot gently on the board without shifting your weight onto it yet. Place one or both hands on a wall or chair to steady you and transfer your weight to your second foot. While continuing to hold on, experiment with slowly shifting your weight to try to find your center of balance and keep the edges of the wobble board off the ground. Practice this for a few minutes to get a feel for the board. When you're just beginning you can perform all of the exercises them while holding on to the board, but try to eventually do them without steadying yourself on a chair or wall. If you master them all, make them more challenging by standing on one foot instead of two.
Perform ankle rolls on a wobble board by starting with the right side of the wobble board on the ground. Shift your weight forward to bring the top side to the ground, then slowly continue counterclockwise to your left and behind you. Repeat this slowly for 10 revolutions and then switch direction and rotate clockwise for 10 revolutions. Repeat this set one or two times more if desired.
Stand on the wobble board with both feet on and the left side touching the ground. Shift your weight to the right so neither side is touching the ground for a moment, and then the right side hits the ground. Continue shifting back and forth so each side taps the ground. You can also perform this exercise with forward and back taps.
Balance on the wobble board with all sides off the ground. If you can, do so without holding onto anything. When you have found your balance, bend your knees into a squat, while maintaining your balance on the board. Go down as far as you can with control, then stand back up again, all without touching any part of the board's edge to the ground. Repeat this exercise until you have done 10 to 20 repetitions.
Balance on the board and extend your arms straight out to your sides. Slowly twist your entire torso until your arms are pointing almost straight forward and back. Return to center and twist the other direction before coming back to the center again. Repeat this for a total of 10 twists to each side.