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Balance board training: useful for tennis?  

June 26, 2011 By

Article by Amy Mc

Balance boards are most commonly used in the rehabilitation of ankle injuries and lower leg injuries

They can also be great training aids for most sports including tennis; many athletes now incorporate balance training into their overall training programmes, for both injury prevention and performance enhancement.

The main aim of using a balance board is to improve proprioception. This is our sense and awareness of the position of our body parts and is closely linked to balance. Having good proprioception can help to decrease the risk of injury. An example of proprioception in action: if you have ever started to turn your ankle over and it has automatically righted itself then this is the proprioceptors working automatically to prevent further injury.

Ankle injuries are very common in tennis players, the fast paced changes of direction can lead to the ankle rolling over and damaging one or more of the lateral ligaments, using a balance board to develop proprioception can be very beneficial to prevent this type of injury.

Being in the correct position to hit the ball is one of the most important factors in becoming a good tennis player. To be able to get to the ball, your footwork has to be good, and once you get there you need to remain balanced to follow through with the hit. Many hitting errors can be attributed to the player losing their balance. Therefore, it is essential for a player to incorporate balance training into their training plan to learn to control their body.

There are several different types of balance boards available. The most common are round boards that sit atop an adjustable dome in the centre. Rocker boards (square in shape) and wobble cushions are also available and can also be used as part of a successful balance training programme.

Balance board exercises can be carried out whilst standing, sitting or kneeling on the board. Begin by simply rocking from side to side, backwards and forwards, and rotating in circular movements. Next try to stay upright for as long as possible without the edges of the board touching the ground. Difficulty can be added by trying to do this on one leg or with your eyes closed. These are just a few exercises to get strated.

For safety ensure the board has a non slip surface and you are bare foot or wearing trainers when using the board. The board is best placed on a carpet or rug as it is liable to slip on hard surfaces. Beginners should have a wall or something close by that you can reach for if you lose your balance.

About the Author

Amy is an avid sportswoman and writes articles for Return2fitness.co.uk an online sports injury shop with a wide selections of balance boards available.

 

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Vibration Training for Balance and Stability

June 25, 2011 By

Recently, the abstract of a new study appeared on pubmed.org under the search term “whole body vibration”. What was unique about this study was that it didn’t involve a whole body vibration platform, but rather a device called a Vibrosphere which works much differently. The Vibrosphere is a disk shaped device that serves as an unstable surface for the purposes of balance and stability training. There are many devices available that are similar to the Vibrosphere, including wobble boards, dynadiscs, and bosu balls, but what makes this device unique is that it has the ability to vibrate at high frequencies. In this particular study, the vibration created an additional benefit for the subjects involved. The parameters that were improved in these individuals were trunk stability, postural control, and muscle tone.

In reviewing this study, and adding it to the multiple studies already published on the subject of the effects of vibration training on balance and stability, it is evident that the sensory component of vibration, perhaps regardless of the frequency, amplitude, or the resulting acceleration, may be all that is needed to enhance one’s balance and stability.

So how does the sensory input from a vibrating device actually influence the balance system of the human body? In the body, balance is a reflection of three key components. These include:

1)      The Proprioceptive System (within the skin, ligaments, muscles, and tendons)

2)      The Vestibular system (located in the inner ear),

3)      The Visual system.

When it comes to vibration training however, it is the first component, the proprioceptive system, which is of most significance. The proprioceptive system is responsible for what we refer to as  ”proprioception”; more commonly referred to as “body awareness”. An example of an individual with excellent proprioception would be a ballet dancer. By definition, proprioception is  ”the sense of the relative position of the neighboring parts of the body”. The better the proprioception that we possess, the more accurate our movements are and the better we are able to respond to changes in the position of our bodies during movement (i.e. falling backward or forward, balancing on one leg, walking on a rough surface etc.).

Anatomically, the proprioceptive system is a complex matrix of sensory neurons, referred to as mechanoreceptors, located throughout the body. In our discussion here it is the mechanoreceptors located within and around the joints and muscles that we are most interested in. Mechanoreceptors are responsible for sending information to the brain regarding the various mechanical sensations that our bodies experience during our day-to-day activities  or during exercise. Among the sensations picked up by mechanoreceptors during vibration training are pressure (in the form of compression), stretch (tension), and motion (lengthening and/or shortening of tissue). These sensations are also experienced  to a lesser extent during everyday activities such as walking, climbing stairs, and running. This is why training repeatedly with superimposed vibration causes the mechanoreceptors to become more finely tuned. This leads to a more precise response from the central nervous system and a resulting increase in the precision and efficiency of our movements. This “learning response” represents the concept of neuroplasticity; the process by which the brain learns on a cellular level. In the words of Donald O. Hebb, “neurons that fire together, wire together”  therefore improving the efficiency of their communication.

To go into the details of how receptors communicate with the brain is a conversation reserved for neurophysiologists. So for the purposes of simplifying it for this article, when information is received by a mechanoreceptor, that information is sent to the spinal cord via the peripheral nerves and carried through the spinal cord along specific tracts to the brain.  The brain’s response to this information can occur on many levels. For example, it can reduce activity of a muscle (relax it), cause a muscle to contract (tense it), or decrease/increase the sensitivity of the receptors to further sensory feedback (mute or dampen it). In the case of a sedentary individual, the reduced sensory input, a reflection of less physical activity, causes the brain to decrease the sensitivity of the mechanoreceptors. This therefore reduces the individual’s precision and speed of movement in response to an unstable surface. As a result, the risk of falling increases for this individual. Combine this with the increased predisposition to osteoporosis among the same population  and you can understand why fractures rank among the highest reported injuries in the elderly population. In another example, an athlete with poor mechanoreceptor sensitivity will respond ineffectively to the rapid joint movements, heavy muscular tensions, and repeated connective tissue stretching that they are exposed to during sport. This inevitably leads to tissue damage, pain, and inflammation and is the primary mechanism behind most overuse injuries seen in athletes today.

Still want evidence that these pathways exist? In another study published in the Journal of Sports Medicine and Physical Fitness, a vibrating upper body dumbbell created by the same company that created the Galileo vibration platform was used to assess the influence of vibration on electrical activity in the brain. The electrical activity was monitored using a technique referred to as transcranial magnetic stimulation (TMS). To simplify the results of the study and the conclusions drawn from the results, the vibrating dumbbell, in contrast to a non-vibrating dumbbell, demonstrated the ability to increase excitability of the motor cortex. This phenomenon therefore lends direct support to the idea that vibration, through the mechanoreceptor pathways, can directly stimulate the areas in the brain associated with balance, stability, and movement.

We can no longer ignore the unbelievable and groundbreaking impact that vibration training has on improving balance and stability in the human body. What is even more exciting however, is that recent studies have begun to demonstrate that vibration is in fact directly influencing the brain. Up to this point, the focus on the stretch reflex, a reflex that occurs only on the spinal cord level, has prevented us from looking upward . It is time for vibration training and our understanding of the mechanisms behind it to evolve . Considering this century will be dedicated to better understanding the brain, it is a “no-brainer” that an understanding of vibration training will move right alongside it.

Filed Under: Proprioception Training Tagged With: , , ,

Everlast Her Twist Balance Trainer – Work Your Abs

June 25, 2011 By

If you are looking to tone your abs, hips, butt or thighs then this balance trainer is definitely a good choice for you. Its design consists of a platform which can turn on a ball-axis. This allows you to get the best out of aerobic exercises. Because you are trying to maintain your balance while on the flat surface of Everlast twist, you are forcing all your muscles to work and keep your balance. This wobble board can be used by both athletic people that like to work out every day and by people that do not work out at all.

One great thing about it, is its size. Yes it is small, and for many people that is a huge plus. No more wondering where is is going to go when not in use. it is an ideal aerobics instrument for people that do not have a lot of living space. You can keep it under the bed or in a drawer when you are not using it. The small size also allows you to move it in and out of the room you want to practice with ease.

Unlike many other balance boards on the market today, this one is affordable and it actually reduces the size of your hips and thighs. It does wonders when it comes to shaping your butt and abs. It comes with a handy fitness tip notebook that can help you develop a long term plan to losing weight and looking good. Overall, this is an excellent product for anyone because it can help you work out the most difficult areas of your body.

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Nordic Ski Walking Poles Radically Improve Balance & Stability

June 25, 2011 By

Over six million Europeans are Nordic Walking with special Nordic Ski Walking Poles (ALL ages and ALL fitness levels). This amazing new fitness activity turbo charges the normal walking regimen. Not only does Nordic Walking burn up to 40% more calories than regular walking, it automatically improves walking posture and helps to reduce the stress to the shins, knees, hips and back. Utilizing the correct length poles encourages improved walking posture, while the poles and your arms absorb an impressive amount of the shock that would typically hit the shins, knees, hips and back. Nordic Walking is ideal for athletes, kids, adults of all ages and even folks with balance issues.
Four years ago I launched SKIWALKING.COM and right away received hundreds of thank you emails and thank you cards from happy customers – including folks with bad/new knees, bad/new hips, back problems and balance issues. One lady called me during the fall of 2004 and asked if the poles would help improve her balance problems stemming from an inner ear issue. I told her I wasn’t sure, but I did share with her several impressive success stories from folks with knee, hip and/or back problems. By using the correct length poles she was able to navigate even the roughest terrain with balance and security provided by the poles. She has been successfully using my Swix VIP Nordic Walking Poles for over two years now.
While hosting Nordic Walking at The Fitness Center in Traverse City, Michigan I was introduced to Michelle Honer. Michelle had signed up to participate in one of my Ski Walking Classes. When she walked up the handicap ramp prior to the class with her cane it was apparent that she had some balance issues and she informed her classmates that she had MS. Our 1st Ski Walk was only a few blocks down and back. Within several weeks we were covering about 2 miles in one hour.

Nordic Ski Walking Poles for Core Training

For seven prior years Michelle had ridden an electric scooter in the Traverse City MS Walk. The last couple years Michelle has Ski Walked the 5K (3.1 miles). Local newspapers and TV stations have covered her remarkable story.
“My special Nordic Walking poles have allowed me to walk taller, faster, further and with much more stability than with my cane. Their one-piece design is so much better than my old adjustable poles that broke unexpectedly at an extremely inconvenient time” says Michelle.

Michelle is now an official Ski Walking Ambassador for SKIWALKING.COM and proudly wears her Ski Walking Shirt made of organic cotton while assisting at many of my Nordic Walking Clinics.

Michelle’s success with the walking poles encouraged me to host free Nordic Walking Clinics at MS Support Group meetings. She suggested that I also contact the Jimmie Heuga Center in Colorado. The Heuga Center is dedicated to helping those with MS lead healthier and happier lives.
I receive thank you letters and emails everyday from super happy customers. Here are a couple wonderful examples:
I just returned from a 14-day trip to London and Ireland. I was able to do almost everything using my ski poles or “walking sticks” as they call them in England and Ireland. I could not have considered this trip without my “walking sticks” and I am grateful for them. I hope all Parkinson’s patients will be able make use of ” walking sticks”.
Again, thanks for making my once in a lifetime adventure a reality.
Jean

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We’ve been Ski Walking everyday, I was truly amazed at watching Linda, if didn’t know that she has MS and the related gate problems that most MS patients have, I would not have believed it! She walks “normal” what ever that is? Your poles are great!
Howard

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My husband bought me your poles for my birthday last week. I LOVE them. I have MS and walk with a slight limp and my balance is off sometimes. I am now walking in the park at a brisk walk every day for about 1 1/2 miles. Thank you so much. They make a big difference in my walking. I told him they are the best birthday present he has ever bought me. Thanks again.

Peggy

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Sounds like magic, but it is just good physics. The key is using “perfect length” poles.

Perfect length poles help us to automatically walk with a super straight back – better walking posture is biomechanically a good thing. This improved walking posture when combined with the unique 4-Wheel-Drive type action of walking with poles radically reduces the stress to the shins, knees, hips and back. Nordic Walking is low impact and yet provides a highly effective workout – burning more calories and working more muscle groups than regular walking.

I recommend quality one-piece poles that won’t collapse unexpectedly. One-piece poles are safer, lighter and much more durable than adjustable/telescoping/collapsible poles. Adjustable/telescoping/collapsible poles should NEVER be recommended for anyone with a balance issue. Hundreds of backpackers have tumbled when their telescoping poles unexpectedly collapsed, causing severe injuries.
According to Nick Mahood, SWIX USA Nordic Walking Director, “Pete Edwards, SKIWALKING.COM’s owner/founder, has single handedly introduced thousands of Americans to Nordic Walking through his free clinics! I have no doubt that Edwards is the #1 retailer of Nordic Walking Poles in the USA! You can quote me on that!”

Pete Edwards has been coaching runners and skiers of all ages and fitness levels for over 25 years. Edwards is a former ski school director, running coach, personal trainer and the owner/founder of The American Nordic Walking System and SKIWALKING.COM Nordic Walking Poles, headquartered in Glen Arbor, Michigan. Edwards has coached State Champions (individuals + teams), All-Americans and National Champions. He has also introduced Nordic Walking to thousands of Americans through Nordic Walking clinics, radio interviews, newspaper interviews and TV interviews. He has skied in 50K marathons and run 26.2 miles marathons. His skiers have been hill bounding and ski walking with poles for years in the summer when deprived of snow. Hosting Nordic Walking clinics is extremely enjoyable for Edwards and he especially enjoys hosting Nordic Walking clinics for MS and Parkinson’s support groups.

Filed Under: How To Improve Balance Tagged With: , , , , , ,

Use a Balance Ball in your Workouts

June 25, 2011 By

Video Rating: 4 / 5

Balance balls or exercise balls continue to gain popularity by the minute. More and more people are becoming aware of the benefits it can do to the body. As such, there are many people who will incorporate this in their exercises and workouts. It is easy to come across the balance ball. The gym will surely have one that you can use. You can also choose to buy one for yourself as it can be easily purchased in the market.

 

You will discover that as of now, there are many names by which people will call it. It is also known as the therapy ball, body ball, exercise ball, Swiss ball or gym ball. No matter what you call it, it will serve the same purpose. All you need is to know how to properly incorporate it to your workout to achieve your goals.

 

The balance ball can come in different sizes. You can choose its size in diameters that will best suit your body. You can use the balance ball into your workouts so that you can put in new challenges. This will aid you in bringing your game to a higher level.

 

Various workouts can be done with your stability ball. You can use it for abdominal exercises. It is good for stretching and weight training. Of course, it is perfect for balance and stability goals. You can maximize the balance ball by using it in your standard workouts. You can consider doing the workouts in front of a mirror. This way, you will have a better view of your posture.

 

As you do your regular routine workouts with the balance ball, make sure that your back is maintained in a straight posture. Maintaining a good posture while exercising with the ball will allow you to achieve balance. Regularly use the balance ball in your workouts and the routine exercises prescribed to you. As you go on, you will notice that your body will adjust to the conditions of the ball.

 

It will eventually improve your nervous system. In time, you will see that you have an improved balance. You will also become more confident.

 

Using the balance ball in your workouts will help you develop a good sense of balance. So always use the balance balls in your training. You can surely benefit from a well-balanced body.

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The Perfect Golf Swing- 4 Essential Tips for Improving Balance

June 24, 2011 By

First and foremost, simply because your stance is correct, it does not automatically mean you have proper balance. Balance is crucial to your golf swing because it dictates how your weight transfers and the tempo of your swing. These 4 key tips will help improve your balance, which will enable you to improve your game.

1) Medications Can Effect Proper Balance 

The correct functioning of the inner ear is important for proper balance. Some medications cause what is known as “ear poisoning.” Nearly 1/2 of people taking certain forms of anti-biotics experience the dizzying side effects of “ear poisoning”. Balance can be effected by taking diuretics. Diuretics cause a loss of electrolytes such as sodium and potassium, which can cause dizziness and effect balance. Should dizziness persist, be sure to consult a physician. Migraine headaches can affect balance as well.

2) Loosen Up And keep Your Head Still

  Keeping your head still during your golf swing is critical for proper balance. When the head moves during the swing, the brain has difficulty keeping the body centered and balanced. Similarly, when muscles are tense, balance is negatively affected. Learning basic stretches, and applying them prior to playing, can help improve balance. In fact, learning some basic Yoga or Pilates, can improve flexibility and improve balance.

  3) Try Some Balance Exercises

A very simple, but effective balance exercise, is to close your eyes and stand on 1 leg. The objective is to gradually increase the length of time you can stand without losing balance. Try it, it is harder than it sounds!Another great way to improve balance is to kick a soccer ball around a backyard obstacle course. Set up some chairs and weave around them while gently kicking the ball. Start off very slowly and gradually pick up your pace. Do not worry about how “good” you look, simply perform at your own pace, and strive for improvement. An improvement in your golf swing is well worth looking a bit awkward.

4) Start Using A Balance Board And/Or an Exercise Ball 

 To find out about purchasing either a balance board or an exercise ball, simply “Google” in those terms while performing a Google search. Practice sitting for extended periods of time on the exercise ball. Sitting on the ball is excellent for strengthening the core muscles and improving balance. Your posture will improve, too!The balance board is challenging to use, but using it regularly will greatly improve your center of gravity. A well aligned center of gravity is crucial for your golf swing.Hopefully, these 4 tips will improve your balance. Just remember, practicing for hours on your golf game will be unproductive if you do not work on improving balance. No other single factor will do more to improve your golf swing.

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Wii Balance Board Games Mix Fun and Fitness Together

June 24, 2011 By

Balance board games are not really a new idea, but the introduction of the Nintendo Wii balance board and accompanying video games, playing with the balance board has become mainstream. Not only are balance board games for kids anymore. Anyone can have fun and even get fit using the balance board games on the market today.

One of the best features of Wii balance board games is that they work the body without even making it feel like you are working out. You have a lot of fun with these types of workouts so you never realize that you are giving your core and lower body a serious workout. You may feel it the next day when those muscles are sore, but at the time you will be having so much fun that you won’t even notice.

Balance board games involve standing, sitting and kneeling on the board. Some games may involve stepping on and off the board or balancing with one foot on the board and one foot off the board. The games are usually quite easy to do, but they do take coordination, balance and strength to pull off the moves well. As you work to perfect the balance board moves you will be working different muscles in your body.

There are two types of balance board games. One is like the Wii balance board and used with a video set up. The other is a simple board that is made to be slightly unbalanced so that when you step on it you have to use your body to balance the board. The video game style balance board relies on the video technology to help you see if you are balanced or not. You don’t actually feel the board shifting. The game will tell you if you are off balance.

Wii balance board games with a video style board will allow you to play games like skiing, skateboarding and tightrope walking. You have to be very skilled because the video games pick up even the slightest imbalance of your body on the board.

If you are using a standard style board for balance board games then you will have to be a bit more careful. You may want to wear safety gear in case you do fall off the board. Balance board games of this type will involve just trying to balance the board and challenge your body. You will be trying to see how long you can balance the board, working up to a goal time you set for yourself. You may also want to practice getting on and off the board to see how long it takes for you to get the board balanced. There are many different ways you can use a standard balance board to workout your body.

No matter what type of balance board games you play you will find they are a lot of fun. You will challenge your body and get a great workout. However, you may never even notice that you are working out because it is nothing like your traditional workout.

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Balance Boards Explained

June 24, 2011 By

The balance board is a training device used for a lot of purposes nowadays. It was originally produced for skiers and surfers to offer them some kind of practice off season – but quickly spread to all sport areas, martial arts and non-athletic activities as well.
There are many different balance trainers that will help you reach the desired goal – some use a plate which is positioned on a fulcrum to make the balance board unstable, other use some kind of inflated material to simulate the right effect.
It can be confusing when you want to select the best balance tool for you as there are many types and manufacturers. I would like to give you an overview what equipment is available today. Let`s start right away:
Balance Disc is one of the simplest balance training tools. It`s a simple inflated rubber cushion with low nubs on one side and raised nubs on the other. The main advantage is that it`s really small (you can take it with you wherever you go) and cheap but still provide good training possibilities.
Wobble Board is simply a wooden disk with non-slip surface on top (where you stand) and a plastic hemisphere on the bottom (where it touches the ground). This system enables a wide variety of exercises – from simple moving from side to side without touching the ground with the other sides to push-ups, sit-ups or standing on one leg.
Rocker Board is the most basic type of balance board – a wooden or plastic plate with a fulcrum on the bottom side. It is quite similar to a Wobble Board but the difference is that you can perform tilting only about one axis (not in any direction as Wobble).
Bongo Board is an advanced type of balance training device. The board stands on a cylindrical roller so it offers another degree of instability. This system takes a variety of exercises to an entirely new level – rolling, push-ups etc.
Indo Board is one of the most popular balance trainers. It consists of long wooden board which stands on a large cylindrical roller. There are many types of Indo tools, for example the Pro version.
Bosu Balance Trainer is a fitness training device which looks like a half of a stability ball – and there lies it`s advantage: You can position it in two different ways and get entirely different possibilities for your training. You can use BOSU to perform a wide variety of exercises to strengthen your muscles – push-ups, cardio training, sport-specific moves, abs workout and much more.
I hope I have brought some light into this topic – balance boards are not as complicated as you might think and choosing the right one is not a difficult task.

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Rocker Boards – Balance Training For Beginers

June 24, 2011 By

If you are interested in balance training then a rocker board may be exactly what you need. Other balance trainers on the market are smaller and can be just a little difficult to get the hang of. Rocker boards have a much wider deck and they are much more stable. The good thing about this is that it means they are great for beginners or seniors. If you are already using a balance trainer then this one would more than likely be way to easy for you.

Rocker boards feature a large deck that you stand on. The bottom half of the deck will have one or two rockers. These rockers are what makes the whole thing work. By making the bottom surface uneven, you have to try and balance the deck. It’s not hard and it has some huge benefits.

Balancing uses a whole group of muscles at once. Training one of these exercise tools can strengthen and tone all of these muscles. You can really tone your abs, thighs and butt all with one workout. Using all of these muscles at once is also a great way to improve your coordination.

Want to lose a few pounds? Using one is a great way to do it. You will not even realize that you are working and soon the weight will drop quickly.

One of the greatest benefits of using a balance trainer is quicker healing of injured joints, feet and ankles. Doctors are seeing speedy recovery among patients that regularly use a rocker board as part of their physical therapy. It will allow you to quickly rebuild muscles in your lower extremities and you will heal much faster.

With so many great benefits you would think that a rocker board would cost a lot, but they do not. They are one of if not the most affordable piece of equipment anyone can add to their exercise routine.

Filed Under: Balance Training Seniors Tagged With: , , , ,

Core Training Tip: Do Balance Exercises in Your Workout

June 24, 2011 By

Balance exercises are often neglected in fitness routines

Having good balance is an important part of overall joint health and injury prevention. One of the reasons that balance training is left out of fitness programs is that it has little impact on how your body looks. Instead, balance training is all about how well your body moves. There are a lot of good looking people whose bodies do work well.
Core Training and functional training is all about getting your body to move more efficiently. When your body moves more efficiently, you are less likely to get injured and you will perform regular activities and athletic activities at a higher level.
A balance exercise is an exercise that is done standing on 1 leg. Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to stabilize your entire body over the standing leg. Running is a 1 legged exercise, so any sport or activity that involves running requires good balance.
Another hidden benefit of doing exercises while standing on one leg is ankle, knee and hip stability and strengthening. The small muscles around the foot and ankle really get challenged during balance exercises, and standing on one foot can strengthen the arch muscles. In addition, the small hip stabilizer muscles are strengthened when you stand on one leg, and strong hip stabilizers help to control and protect the knee from excessive stress.
When you have injuries to your legs, your coordination and balance on the injured side generally diminishes unless you work on restoring it. If you have twisted your ankle in the past, chances are that your balance on the side you injured is worse than the side that was never injured.
The same holds true for knee and hip injuries. Generally speaking when you have a leg injury, you avoid putting pressure on the injured side, and this leads to decreased coordination, decreased strength, and decreased balance. It is important to practice balance exercises if you have had leg injuries in the past.
Some simple balance exercises include, just standing on 1 leg for 30-60 seconds. In addition, you can stand on one leg while moving your opposite leg to constantly change your center of gravity. 1 leg squats and 1 leg hip hinges are also good balancing exercises.
Once you have mastered standing on 1 leg and basic exercises such as the 1 legged squat, you can further challenge your balance by using a wobble board, core board, bosu ball, foam pad, or any other unstable surface. Begin by just practicing standing on an unstable surface with 1 leg, and then progress to doing other exercises while standing on some type of core exercise equipment. If you want to have a complete core training routine, include balance exercises into your workout.

Filed Under: Balance Exercises Tagged With: , , , ,
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