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Balance/Wobble Board exercise

post #1 of 13
Thread Starter 
Just an observation.

After my herniated back injury this September, I have been luck enough to have already gone skiing 8 times in the East(first three days in moguls).

I have noticed while I have been going through all of my pre-season and season training that one leg is severly less strong than the other(quads/calves)

This unbalance is very obvious when on a balance or wobble board. Standing in front of a mirror, I see the board tipping toward the better leg(more pressure exerted) and I compensate with my upper body.

I am in too much of a "panic-don't fall" mind set to evaluate what is good about this unbalanced(not touching the floor) board.

For skiing, I know I want to be able to be balanced all the way up. But, as a "fringe" exercise, doing a squat, but keeping the board at the same tilt all the way up. If my upper body is straight, I am working on balanced weight on a slope(more like a ski traverse). Or can I do a squat on a tilted board, bending at the hip(like a ski turn). Remember the board doesn't "ground out".

Which "fringe" exercise is possible? Which is better for skiing? Can the exercise be done?

My leg muscles aren't good enough for me to experiment with this one yet.

Just an observation...
post #2 of 13
Interesting. I had to read this a few times and think about it. I have a wicked hard time on the wobble board, due to a major balance problem on my right side. I think this is why I enjoyed the core board. It can be adjusted to varying levels of stability.
If I am understanding your exercise suggestions correctly, both are possible, and both have value. I'll have tp play around with this at the gym, though.

<FONT COLOR="#800080" SIZE="1">[ December 28, 2001 04:03 PM: Message edited 1 time, by Lisamarie ]</font>
post #3 of 13
I have been giving your question some thought and I am going to try a few things this weekend on the core and wobble board. Will let you know what I come up with.
post #4 of 13
Well, congrats, kee tov! You had 4 trainers, myself, Top Gun, a hockey player and a physical therapist pondering over you post for days!
The general consensus, was that if there is a major unbalance fromone side to the other, the wobble board may be an overly extreme way to try to correct the problem, with the specific exercises you are referring to. Continue to use the board for other exercises. But for the ones you are speaking of in this thread, its probably better to start with the dyna disk, and build up to the wobble board.

<FONT COLOR="#800080" SIZE="1">[ December 30, 2001 02:35 PM: Message edited 1 time, by Lisamarie ]</font>
post #5 of 13
Thread Starter 
Lisamarie,

Okay, I'm not there yet because of my weakness, I agree. BUT...

If you are in shape, could you balance on a board (round pipe rather than 1x1 flat board as support), but have the board TILTED, not horizontal. I say yes. Should be able to.

Now, take the stance you are in (tilted board), and do squats.

What does this do to the body? Does this tilted board(slope of hill?) but the body in a traverse across the hill position. Does this stance where you flex and extend your ankle/knees, help you absorb moguls on the traverse?

Just in case you didn't have enough free time at work. Thanks for getting so many involved.

Happy New Years everyone.
post #6 of 13
I do something like this on a half foam roller. It is an interesting variation on the basic squat, which generally brings the weight back into the heels. But on a roller, which, of course, tilts as you perform the squat, you almost feel as if you are pressing your shins into an imaginary ski boot. There is a greater degree of flexion of the ankles, which may help in absorbing moguls. It trains you to stay foward, crucial in mogul skiing, and acts as an exercise in deceleration.

BTW, the great thing about working at our gym, is that if there are no clients around, these hypothetical brain teasers are considered "work"!
post #7 of 13
Thread Starter 
Lisamarie,

So here is another plaything for you to try.

Using the treadmill, set it at the highest angle. Now place your roller on it, so you are going "across the hill". How do your squats feel now? This might be the feel I was talking about.

Or place your roller on the slanted board thingie you use for leg presses(hope you understand my technical term here).

A variation would be to place the rollers across the "slope" to see if the knees form an "Aframe" when you do your squats.

Does doing a squat with uneven legs help the body develop for skiing?

Have fun playing, oh I mean working on this one. Oh, if it works, name it after me, the KeeTov technique. (KeeTov means it is good). If the variation works, call it Chazak(Be strong...it has a hard H like in Chanukak)

<FONT COLOR="#800080" SIZE="1">[ December 30, 2001 04:19 PM: Message edited 2 times, by KeeTov ]</font>
post #8 of 13
Well, I don't think I'd try that one if the treadmill was moving!! This could also be done using the step benches, which can be placed on an incline. The problem you often come up with in this type of scenario is that the surface of one device may be completely unstable against another device, no matter how good a person's form and balance is. So you have to be extremely cautious.
I did, however, see a photo somewhere of the wobble board being placed under the foot board for the leg press machine.

Doing squats with uneven legs is great for that whole shortening and lengthening thing that ski instructors talk about.
post #9 of 13
Thread Starter 
As always, I am trying to get maximum use out of everything. Yes, surfaces between gear used is important.

I was trying to get fore/aft/lateral blance at the same time as extending/flexing... hum, sounds like I should just ski!
post #10 of 13
AH!! But you CAN put the wobble board on the floor and your other foot on the inclined step..........
post #11 of 13
Thread Starter 
But... once the wobble board is anchored with the foot on the step, you get very little feedback on balance or extension/flexion and keeping balance.

I tried the traversing on the steps yesterday, i am still not getting the feeling of extension/flexion while skiing. Still have to work on developing something. Maybe a super light seesaw type of machine with a large enough swing to it before bottoming out. Can vary the widht of the stance. Problem is the ankles are not in the right direction(edged).
post #12 of 13
Wow I wish all my clients were as motivated as you are! Here's my two cents plus the other trainers who helped me work on this challenge. We all agree you need balance and strength work on the weaker leg.

I would like to suggest that you try the following for balance/centering/strength work.

Use the Dynadisk
The progression:
1. one legged squats foot just of the disk
work shallow progress to deep
2. one legged squats knee up in front
work shallow to deep
3. one legged squats with leg extended out front
work shallow to deep
Master each movement/skill before you go to the next level. These can also be done on the floor.

When you get proficient with these add free weights or medicine ball. They can be held close at hips or on shoulders. As you progress you can do overhead presses or frontal presses as you squat.

Also use the wobble board
The progression:
1. one foot grounded one on the board
close to center but on the side of center
that your body is do squats
work shallow to deep
2. then change the foot on the board to the
outside of the center and squat
work shallow to deep
Only bring the foot out from the center as far as you can without bottoming out the edge of the board. Master each movement/skill before you go to the next level. These can also be done on the floor.

When you get proficient with these try adding free weights or a medicine ball. They can be held close at hips or on shoulders. As you progress you can do overhead presses or frontal presses/raises as you squat.

Also do single leg calf raises.
Have the ball of your foot on the bench, step, thick book. The heel is hanging off the edge and a little lower. Now raise up on the ball of the foot and lower below the surface you are on. To get all the muscles in the calf you need to do the movements with heels directly behind the toes, toes in heel out, and heel in toes out.

Let me know how you make out with these.
post #13 of 13
Thread Starter 
Top Gun,

Nice sequence you gave me....oops suggested I consult on.

Have already been doing similar. Like the idea about the wobble board. Have done the dyna disk.

A variation I've done is double legged squat in front of the edge of an open door. I lightly run my fingers down the molding of the door. After warming up, then do single leg, again, the light fingers on the door gives my the psychological additonal balance I need at this point.

I then move on to hooking a rubber stretch tube over the door handles, but the door is not completely opened. With hands in front(balance and ski technique) go through my squats. If I start to lose balance, I pull on the cords, door swings open (only 2-3 inches) and I am able to recover using ALL of my muscles, and stay in the squat!

Thanks for all the input. Thank everyone the works with you, too!

I'm still going to think about the slanted wobble board while doing double legged squats.
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