Wobble boards

[JDelage]

All,

Do you find wobble boards useful to strengthen back and generally improve balance? If yes, which model do you use?

Thanks,

JD

[JDelage]

Andrew,

Thank you. I'm looking specifically on whether wobble boards have been recommended. I was told they could help me strengthen my multifidus muscles.

Sorry my question wasn't super clear.

Joss Delage

[Paul K]

Joss,

Coach has already addressed your question in another post:

Andrew wrote:

I've read a bunch of threads on the forums and the articles in the CST magazine that discuss the Four Corner Balance Drill. Obviously this is a great drill for improving one's balance. I have no doubt it would help any athlete, even "board athletes" (surfers, skateboarders and snowboarders) etc. My question is regarding a comment in Coach Sonnon's article on the 4CBD:

"Regarding the recent pop balance culture, unless one intends on fighting or competing on a pneumatic "wobble" surface, or on a playing field on rollers, then balance training will transfer more rapidly if it is approached from the top down rather than from the bottom up."

So my question is, does that mean there still is value for board athletes with balance boards and their derivatives? Since their competition/playing field, is an unbalanced one. Correct me if I'm wrong (i'm thinking as I type), but could the balance boards be considered an SPP form of balance while the 4CBD is a GPP form of balance? Thanks.
Coach Sonnon relpy:

I don't make claims that I don't investigate personally and research thoroughly. This is one of them. I explored for two years to see the results for myself. This included all of the advanced stunt work and multi-tool use (like snatches and presses and swings of various equipment) on several different boards. I even made the top of the line model available through RMAX. But then after careful consideration and evaluation I found that the coverage (training effect) is purely redundant with the non-tool exercises of CST, with no unique benefits above CST.

Yes, if you're a board athlete and your off-season (say a wake boarder or snow boarder without water or snow), then these would be a form of off-season SPP, sure. But personally, I find that giving an athlete a total break from that kind of proprioceptive proximity is highly beneficial.

If you have the disposable income, then any novelty that keeps you playing is useful. However, if you can't throw around a few hundred dollars on a toy you won't be playing on consistently, then why not.

[JDelage]

Thanks Paul.

[PaoloValladolid]

Andrew is probably referring to this passage from the article


Regarding the recent pop balance culture, unless one intends on fighting or competing on a pneumatic "wobble" surface, or on a playing field on rollers, then balance training will transfer more rapidly if it is approached from the top down rather than from the bottom up. Top-down balance training actively perturbs the structural alignment to illicit the body's natural falling defense -- the righting reflex.

[Connie Brown]

About strengthening your muscle - Are you doing Intu-Flow? And rather than isolating that muscle, what movements do you think led to the imbalance. Then you can figure out what movements will re-balance it again.

The 4CBD it sounds like, if a wobble board was mentioned.

[JDelage]

My understanding is that multifidus can only be strengthened "indirectly" via agrandissement & balance exercise. I was recommended siting up and trying to be "taller" (stretch the trunk up to align the spine), then have someone gently push me sideways - the multifidus muscles would then automatically get exercized.

The muscles atrophy during disc herneas, which is what happened to me.

[KD Jones]

You might try these articles with relation to the need for integrative (and specific) training regarding the multifidus...

I have a suspicion that I've been told that Be Breathed works the mutifidus via the whole "inner unit" thing. Also, the references to BodyFlow are all over the place...


http://www.circularstrengthmag.com/forum/viewtopic.php?t=55&highlight=multifidus

http://www.circularstrengthmag.com/forum/viewtopic.php?t=2590&highlight=multifidus

Just saw the post regarding your disc herniation. OW OW OW. Please keep posting on your progress...

[peterng25]

I was at the gym couple of days ago, and grabbed the bosu, then put it down in front of the mirror.
You should have seen my expression as I went through the whole 4cbd on the apparatus.
Honestly, 6 months ago I would not have believed I could do this except in my dreams.
I don't own this equipment, but the best thing about it is I don't have to. As others here will agree to, there's nothing like revisiting some fancy equipment or exercise after a few months of CST, and realizing you how unchallenging it is today :D

[KD Jones]

GO PETER!

(I envision CST athletes in gyms over the world being asked to "explain what's redundant about x.." and responding with "watch this.")

[Scott Sonnon]

You are your own gym. Even the Clubbell is just an extension of you (and since it was specifically designed from that viewpoint, it's the optimal tool for 'extending' the challenge of your own gym.)

[KD Jones]

You are your own gym. Even the Clubbell® is just an extension of you )

Poetry.

(Wasn't really advocating the gym thing... just like maybe they were there, you know... on a, um, rescue mission. Yeah.... that's it. And DEFINITELY not drinking the Red Bull, either.)

[Yoda]

4cbd is way better at developing balance and sensitivity than those balance thingies.

I was on one of those roller boards doing a one hand military press with a two pood and in the blink of an eye my board had shot out to the side taking my legs with it... fortunately I wasn't hurt, but it cracked the patio slab in two!!

If anyone is ever driven to play with those sorts of things--please don't bring any iron with you!!

[red-ree]

I took a fitness class that used wobble boards, among other things, for about 6 weeks. The wobble board partner drill was to throw and catch 4 to 10 lb medicine balls in a variety of reaches and twists. This, along with some step jumping drills with light weights, did WONDERS for my balance in under 2 weeks.

The wobble board we used was a sort of squishy one that wobbled in all directions equally. I wouldn't try the medicine ball tosses on a rolo-board.

I don't know why it worked, but I suspect that the weights combined with standing on a slightly wobbly surface re-calibrated my balance and my low back so that my body knew where "down" really was.

[KD Jones]

Rebecca - What kind of improvements did you see in real life? What kinds of changes?

And I'm guessing it was on a Bosu balance trainer? Was the squishy side up?

[TonyB]

EVERY tool has some value. It all depends on your goals, your present state of competentcy, your energy and focus that day, and your enviroment...and more importantly: think WHY am I using this tool?

I think the problem with people being so quick to use a tool is that they don't first focus on controlling themselves alone (think:Intu-Flow and Prasara).....THEN use tools as additional stimulation (while remembering to integrate the new skill back into bodyweight only movments).

You could drive you car daily and occasionally go take a NASCAR driving lesson now and then, but you always go back to civilization and drive with the rest of the crowd. Unfortunately, some people would let their NASCAR skill take over their normal behavior and wreck themselves on our street.

Using tools intelligently (instead of treating them like a kid who found daddy's gun under the bed) can benefit you.

Wobble boards do have uses. I would use them only if I knew why I use them. Then, when the exercise skill on the board improves, I'd get off and apply the skill elsewhere in other exercises. OR, step back and think if it's making you worse (again, it may be only that day. next time you might be better).

Just my initial thoughs :)

[KD Jones]

EVERY tool has some value.

Pop quiz. Find the use.
a) gazelle
b) thigh master
c) seated spinal twist machine
d) bull riding machine
e) "BOB" punching "opponent"


i so funy i laghin

[shadow]

i have learnt that you can get all the balance value without the need for a wobble board, although sure if you want to play with it and as a part of your current goal, then great.


from 4CBD and also playing with body-flow exercises squat creep & shin twist i have found my balance improve far beyond i would have ever thought.

a great example..... this past weekend was the second time i engaged in log rolling (i was away camping again) ... i'm thrilled to find that i can quite easily stay standing on a log while i roll it under me...

just a little side effect from my personal practice :D

(thought for the future: log rolling while clubbell swinging :shock: haha)

[KD Jones]

Now, log rolling while swinging... THAT sounds real world.

Can't wait to see the look on the attendants faces at our facility when I show up at the pool dragging a log and a club.

[TonyB]

I said TOOL, not TOY ! :?

I should have taken more time to carefully define myself. I didn't think anyone would put those things under the term 'tool'! :shock:

My thinking of the termm 'tool' is: an intellegent, contemporary device that is largely accepted by the fitness and medical community with resonably predicatable usefulness and outcomes. My bad! I should have been more clear. I was typing as fast as I was thinking. :oops: I'm sure, even with this definition, there may be a few things that could fall into this. But, hopefully, I think you can see where I'm coming from. :)

These items below are novelty items, NOT tools. (their use at the time, to the public at large, was believed that they had some kind of benefit, but time and education has taught us otherwise. Talk about the power of marketing!):

Pop quiz. Find the use.
a) gazelle
b) thigh master
c) seated spinal twist machine
d) bull riding machine
e) "BOB" punching "opponent"

What's right isn't always popular...and what's popular isn't always right.

Here's what I meant by Tools: BOSU, wobble board, Airex pad, slide board, jump rope, foam roller, weight vest, medicine ball.

People will have various definitions on 'tools'. I"m not trying to cover and list every tool on the planet. Heck, a length of rope can be a tool, depending on it's use and the client's goal/needs.

Wobble boards, for example, have found there way into Physical Therapy and Orthopedic offices. Therefore, over time, if they are still in use, it's fair to say that there is 'some benefit' to the tool. Depends on goals vs. outcomes. You won't find (and probably never have) a Thigh master or a gazelle in these offices.

I'll have to watch my definitions more closely. :wink:

Thanks for response. It keeps us all on our toes..and honest! :D

[Coach Flanagan]

What does everyone have against BOB? :?

[Charlie]

Here's a vote for the Thighmaster! I picked up an old one for $2.00 at a garage sale, and am very happy with it. Seems to me its directly applicable to developing a crushingly powerful guard for grappling. I often sit at the computer with it held between my knees, isometrically shut or for reps.

[KD Jones]

Charlie, you rock.

[Chuck Kechter]

Pop quiz. Find the use.
a) gazelle
b) thigh master
c) seated spinal twist machine
d) bull riding machine
e) "BOB" punching "opponent"

a) Dinner
b) Door Stop
c) Dada-esq sculpture
d) Seated spinal wave enducer
e) Store window manikin

Everything can be put to use. :wink: 8) :D

[KD Jones]

a) Dinner
b) Door Stop
c) Dada-esq sculpture
d) Seated spinal wave enducer
e) Store window manikin

LUMCOMN
(laughed until milk came out my nose)

[stPatrick]

What does everyone have against BOB? :?

Well, I can't speak for others but personally I don't like the way he just stands there and glares at me. And what about those abs? How does a guy with no arms and a giant water bottle for a body get such a great six-pack!! :x

Oh yeah, that and the fact that I think he's been steping out with my girlfriend behind my back. The other I found a 1st Pl trophy for swing dancing stashed in the closet, and I don't dance. :evil:

:P

[TonyB]

LOL! :lol:

Chuck Kechter wrote:

a) Dinner
b) Door Stop
c) Dada-esq sculpture
d) Seated spinal wave enducer
e) Store window manikin
.

WELL DONE! :P