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    Stability Workouts on the Balance Board: Illustrated Step-by-Step Guide to Toning, Strengthening and Rehabilitative Techniques
    Stability Workouts on the Balance Board: Illustrated Step-by-Step Guide to Toning, Strengthening and Rehabilitative Techniques
    Stability Workouts on the Balance Board: Illustrated Step-by-Step Guide to Toning, Strengthening and Rehabilitative Techniques
    Ebook292 pages43 minutes

    Stability Workouts on the Balance Board: Illustrated Step-by-Step Guide to Toning, Strengthening and Rehabilitative Techniques

    By Karl Knopf

    ()

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    About this ebook

    THE FIRST BOOK DEDICATED EXCLUSIVELY TO THE BALANCE BOARD FEATURING OVER 200 STEP-BY-STEP PHOTOS

    Unleashing the power of the balance board, this guide provides highly effective workouts that quickly produce noticeable results. Whether you’re looking to sculpt a stunning physique, tone muscles, or improve general fitness, there’s a specifically designed program to address your individual needs.

    Stability Workouts on the Balance Board offers over 100 safe, straightforward exercises that teach beginners good posture, balance and strength while helping more advanced athletes enhance their sporting lives. With your balance board and this book, you’ll quickly learn how to build strength in both primary and secondary muscles throughout the body as well as:

    • Increase core strength
    • Improve balance
    • Tone muscles
    • Release tension
    • Rehabilitate Injuries
    LanguageEnglish
    PublisherUlysses Press
    Release dateOct 20, 2015
    ISBN9781612435107
    Stability Workouts on the Balance Board: Illustrated Step-by-Step Guide to Toning, Strengthening and Rehabilitative Techniques
    Author

    Karl Knopf

    Dr. Karl Knopf has been involved in the health and fitness of older adults and the disabled for more than forty years. During this time he has worked in almost every aspect of the industry, from personal training and therapy to consultation. While at Foothill College, Karl was the coordinator of the Adaptive Fitness Technician Program and Lifelong Learning Institute. He taught disabled students and undergraduates about corrective exercise. In addition to teaching, Karl developed the “Fitness Educators of Older Adults Association” to guide trainers of older adults. Currently Karl is a director at the International Sports Science Association and is on the advisory board of PBS’s Sit and Be Fit show. In his spare time he has spoken at conferences, authored many articles, and written numerous books on topics ranging from water workouts to fitness therapy. He was a frequent guest on both radio and print media on issues pertaining to senior fitness and the disabled.

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      Book preview

      Stability Workouts on the Balance Board - Karl Knopf

      Text copyright © 2015 Karl Knopf. Photographs copyright © 2015 Rapt Productions except as noted below. Design and concept copyright © 2015 Ulysses Press and its licensors. All rights reserved. Any unauthorized duplication in whole or in part or dissemination of this edition by any means (including but not limited to photocopying, electronic devices, digital versions, and the Internet) will be prosecuted to the fullest extent of the law.

      Published in the United States by:

      Ulysses Press

      P.O. Box 3440

      Berkeley, CA 94703

      www.ulyssespress.com

      ISBN: 978-1-61243-510-7

      Acquisitions: Kelly Reed

      Managing editor: Claire Chun

      Editor: Lily Chou

      Proofreader: Nancy Bell

      Indexer: Sayre Van Young

      Front cover/interior design and layout: what!design @ whatweb.com

      Cover artwork: people © Rapt Productions, studio © fiphoto/shutterstock.com, starburst © FMStox/shutterstock.com

      Interior artwork: Rapt Productions except page 7 © Margaret Knopf, page 8 © Anatoli Styf/shutterstock.com, page 143 © Margaret Knopf

      Models: Nadia Brunner-Velasquez, Christopher Wells, Bryan Ausinheiler (front cover), Caitlin Halferty (front cover)

      Make-Up: SabrinaFosterMakeup.com

      PLEASE NOTE: This book has been written and published strictly for informational purposes, and in no way should be used as a substitute for consultation with health care professionals. You should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The author and publisher are providing you with information in this work so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The author and publisher also urge all readers to be aware of their health status and to consult health care professionals before beginning any health program.

      This book is independently authored and published. No sponsorship or endorsement of this book by, and no affiliation with, any trademarked brands or products mentioned or pictured is claimed or suggested. All trademarks that appear in this book belong to their respective owners and are used here for informational purposes only. The author and publisher encourage readers to patronize the quality brands and other products mentioned and pictured in this book.

      CONTENTS

      Part 1: Overview

      Building Better Balance with a Balance Board

      What Is Balance?

      The Anatomy of Balance

      Why Is Balance Important?

      What Is a Balance Board?

      Before You Begin

      Standing Starter without Board

      Single-Leg Standing Starter without Board

      Single-Leg Standing Head Turn without Board

      Forward Lean without Board

      Bicycle Pedal without Board

      Part 2: Programs

      How to Use This Book

      Basic Program (Foundational Balance)

      Intermediate Program

      Advanced Program

      Land Sports Program

      Water Sports Program

      Snow Sports Program

      Part 3: Exercises

      Seated Series

      Seated Orientation

      Seated Straight-Leg Raise

      Seated Leg Extension

      Seated Frontal Raise

      Seated Lateral Raise

      Seated Shoulder Press

      Seated Reverse Fly

      Seated Horizontal Triceps Extension

      Seated Row

      Seated Chest Press

      Seated Incline Chest Press

      Seated Fly

      Trombone Slide

      Floor Series

      Mad Cat

      Wrist Stretch

      Three-Point Sequence

      Donkey Kick

      Plank to Pike

      Forearm Plank

      Plank

      Tripod Plank

      Bird Dog

      Push-Up

      Diamond Push-Up with Band

      Side Plank

      Dip

      Pelvic Lift

      Windmill

      Can Can Kick

      Pelvic Lift & Chest Press

      Dead Bug

      Bicycle

      Crunch

      Crab Kick & Dip

      Standing Series

      Standing Starter

      Standing Forward Lean

      Chair Push-Up

      Rock around the Clock

      Standing Hula

      Standing Empire State Building

      Half Squat

      Forward Toe Tap

      Lateral Toe Tap

      Forward Lunge

      Backward Lunge

      Side Step

      Dynamic Squat

      Standing Arm Swing

      Standing Lateral Arm Swing

      Standing Lateral Raise

      Standing Frontal Raise

      Standing Arm Curl

      Standing Horizontal Triceps Extension

      Standing Horizontal Fly

      Standing Row

      Standing Overhead Press

      Stork Stand

      Single-Leg Stand with Torso Rotation

      T Stand

      Opposite Jacks

      Half Jacks

      Single-Leg Curl

      Single-Leg Extension

      Rear Single-Leg Extension

      Lateral Single-Leg Raise

      Scales

      Stretches

      Calf Stretch

      Quadriceps Stretch

      Hamstring Stretch

      Double Wood Chop

      Soup Can Pour

      Hands Behind the Back

      Pec Stretch

      The Zipper

      Elbow Touch

      Apple Picker

      Choker

      Neck Stretch

      The Watcher

      Twister

      Knee Roll

      Cross-Leg Drop

      Single Knee to Chest

      Roll into a Ball

      Acknowledgments

      About the Author

      Other Karl Knopf Books

      PART 1: OVERVIEW

      BUILDING BETTER BALANCE WITH A BALANCE BOARD

      Do you want a full and fun life? If yes, then having good balance is the answer! Everything we do, from riding a horse to paddleboarding to window shopping with our friends, entails having adequate balance. Good balance is more than standing on one leg, though. It can, among many other things, also involve sitting upright, unsupported, and walking across the wet stones of a creek. Functional balance is critical for everyone, from tightrope walkers to wounded warriors trying to regain their ability to walk again. The loss of functional balance could inhibit even the simplest activities of daily living, from climbing a ladder to curtailing our involvement in sports that we love. Poor balance often leads to falls, which account for a large number of visits to the emergency room.

      When we’re young and lose our balance, we often laugh it off since the only damage done is to our ego. As we get older, however, a simple fall can contribute to serious injury, whether it’s a fractured wrist, dislocated shoulder or, worse yet, a broken hip. It can’t be understated that appropriate balance is a critical component of everyday living, from maintaining balance on the athletic field to simply being able to navigate around the house.

      Start now to maintain or regain

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