Getting Started with the ISO Board Balance Trainer

If you have never been on a balance trainer before, have something to hold on to initially, like a chair or stool, to stabilize yourself. Make sure you are on carpet (not a slick surface such as tile or wood floor) and there is nothing around that you could fall on and hurt yourself. Make sure there is nothing around you that could break should the board fly out from under your feet. Focus and pay attention to balancing without distractions like conversations or looking around. Having some music or the TV on to keep you company is fine.

Personally, I started with the cushion. When I felt like I had the hang of that, I went on to the 4″ x 18″ roller, then 6″ x 18″ roller, 2″ x 30″ roller, ending with the 3″ x 30″ roller, always using a chair for stabilization. I practiced for 2-3 minutes with each size roller. Each person will be different in how long it takes them to get comfortable balancing. It might take anywhere from a few hours, to a few days or even weeks. Practicing at least 10 minutes a day, four to five to days a week will probably have you feeling comfortable balancing in about 30 days. Even after 30 days, you may still want to keep the chair handy in case you need to reach out to stabilize yourself.

Remember to really engage those core muscles to help keep you balanced, and keep your upper body as stable as possible.

A beginning balance practice could be as simple as:

1. Holding on to a chair as needed, practice balancing for 1-2 minutes on the balance cushion and each roller. I like the following rotation: balance cushion, 4″ x 18″ roller, then 6″ x 18″ roller, 2″ x 30″ roller, ending with the 3″ x 30″ roller.