Balance Board Exercises for the Upper Extremities

Balance board training has become the norm at many exercise centers. Some people use the board for sport-specific workouts and proactive injury prevention, while others simply appreciate that it adds an element of core training. Although balance board exercises for the lower body are more common, there are upper body workouts that can increase shoulder stability and might possibly prevent upper body injuries and enhance athleticism.

  1. Types of Boards

    • Balance boards come in a variety of styles. Rocker boards, which are either square or rectangular, rock forward and back or side to side. Circular wobble boards rock in all directions. Their added range of mobility makes upper body exercises more challenging. An article published in 2006 in the "Journal of Bodywork and Movement Therapies" details progressions for balance board training. The authors advocate mastering the exercises on the rocker board before moving on to the circular wobble board.

    Preparation

    • Some of the exercises used in upper-body balance board training -- including the plank, the bird dog and the push-up -- already pose a considerable amount of challenge. These exercises readily identify any muscle imbalances and lack of sufficient core stability. Master these exercises on a stable surface before attempting to perform them on a balance board. A personal trainer or physical therapist can point out issues concerning poor form, for example, hiked up shoulders or an arched back, and he or she can suggest the appropriate strengthening and stretching exercises to prevent them.

    Bird Dog Progression

    • Start by kneeling on all fours, with both hands on the balance board. Hold the position while keeping the board in a level position. Make it more challenging by holding the position with your eyes closed. When you can hold the position with your eyes closed for 60 seconds, open your eyes, and practice lifting off a hand from the board. As you improve your ability to do this, try lifting the opposite leg as you lift the arm. Perform only as many reps as you can without wobbling the board or arching your back.

    Plank and Push-up

    • The bird dog builds the strength and balance required for the plank and push-up. To do the plank, start with your hands on the board. Straighten your legs, stabilize the board, engage your core and hold the position for as long as possible. Build up to lifting one hand at a time, one leg at a time and then an opposite arm and an opposite leg at the same time. Once you've mastered these exercises, try the push-up. If maintaining proper form is impossible, do the bent knee variation. As always, the quality of your exercise form trumps the quantity of your repetitions.