There are lots of ways to stay fit with your standing desk but now the balance board opens up an even greater range of possibility. try these 5 balance board exercises:
1. Just Stand There – Just standing still on your balance board will actually help strengthen your core muscles. With all that wobbling your muscles – will be forced to engage to keep your body balanced and stable.
2. Stand On One Foot – Position yourself at the center of your balance board and balance on one foot, and without holding onto your height adjustable desk for support. Remember to keep your abs and back tight and maintain correct posture and switch to the opposite leg after 30 seconds.
3. Rock ‘n Roll – Once you’re holding on to a steady balance slowly lean back and forth and left to right making each side of your balance board touch the ground while you maintain balance. Make sure your back and stomach muscles are engaged and move at a slow and steady pace. Repeat this rocking and rolling motion for 60-second intervals.
4.Twists- Start centered and balanced on your balance board and slowly rotate your waist to one side and then the other. Be sure to tighten your abs back and hips and keep your lower body facing forward while the upper half twists. Repeat 10 times.
5. Squats – Start with your feet hip-width apart at either end of your balance board with your legs straight. Once balanced without holding onto your stand up desk, slowly bend your knees to a sitting position. Keep your head and shoulders in a vertical line. Don’t lean forward or let your knees fall in front of your toes but engage your core muscles to sink deeper into the squat. Slowly repeat 7 times.
With these quick and easy balance board exercises not only will you get tone and achieve a strong core, it also helps prevent and reduce back pain and will even improve your overall posture.
Resources
Tennis Fitness for the Love of It: A Mindful Approach to Fitness for Injury … By Suzanna McGee
M SConservative Management of Sports Injuries- By Thomas E. Hyde, Marianne S. Gengenbach
Balance Training: Stability Workouts for Core Strength and a Sculpted Body: By Karon Karter
Balance board- From Wikipedia, the free encyclopedia
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