Balance Pad
Generally made from PVC material that is harmless to the human body, these pads have a diameter ranging from 15 to 75 centimetres. They feature a hollow internal structure and must be inflated for use; the surface comes in two types: smooth and textured (with massage nubs).
Training Principle
This allows the user to exercise whilst in a state of imbalance. When the body is in an unstable position, it stimulates the muscles (particularly the transverse abdominis) and the nervous system, thereby improving the core's balance and stability.
Main Benefits
Strengthens the ankles and improves balance; develops core strength; enhances proprioception and knee stability; and provides a foot massage.
Exercise Methods
All the following exercises follow the training principle of low load and high repetitions. Static exercises should be held for 15–30 seconds per set, whilst dynamic exercises should be repeated at least 10 times per set. Begin by prioritising trunk stability; once movement quality is assured, increase the number of repetitions, or raise the difficulty or intensity.
1 Seated Core Training
Objective: To stretch the core muscles. Strong core muscles ensure an upright, healthy posture. Through exercise, the core muscles are stretched so that they can relax more effectively. Procedure: Place a balance pad on a chair. Whilst sitting upright, shift your weight alternately first to the left and then to the right. Lean your upper body to the side until the foot of the opposite leg almost lifts off the ground. Hold the final position for approximately four to five seconds, then switch sides. Repetition scheme: Approximately 10–15 repetitions.
2 Coordination and Balance Training
Objective: The balance pad has now been transformed into a support training device. First, you should get used to the instability of the ball cushion. The following simple yet essential exercise is ideal for this. Procedure: Maintain your balance on the balance pad without supporting yourself. Place the balance pad on the floor. Stand with both feet in the centre of the balance pad, walk slowly and try to maintain a stable posture with the help of your arms. Tip: You can increase the difficulty of the exercise by walking slowly and lifting your legs alternately. Repetitions: Approximately 10–15 repetitions; perform this exercise on the balance pad seven times.
3 Squat Training
Objective: To strengthen the leg muscles. The unstable surface provides an additional challenge for your leg muscles, as you must maintain your balance whilst performing the standard squat. Method: Stand with your feet on the balance pad in an upright position. Your feet should be hip-width apart. Lower your hips towards the ground until your thighs are roughly parallel to the floor (as if you were sitting on a chair). Then use the strength in your heels to return to an upright position. Tip: Do not let your knees extend beyond your feet. Repetition scheme: 2–3 sets of 10–15 repetitions.
4 All-Fours Support Exercise
Objective: Range of motion in the shoulders, hips and knees. Procedure: First, assume the starting position. To do this, place both knees in the centre of the balance pad. Place your hands directly beneath your shoulders. From the all-fours position, move into an arm-and-leg balance. To do this, extend your right arm and left leg, whilst keeping your right leg on the balance pad. Your hips should not rise, but remain aligned with your arm and leg. Keep your neck elongated and your gaze directed forwards. Raise your leg and arm until a horizontal line is formed from your left ankle to your right fingertips. Hold the final position for a few seconds, then return to the quadruped position. Repetition scheme: approximately 10–15 repetitions per leg, repeated for 3–5 sets.
5 Inclined Plank Stability Training
Objective: To activate the core and stabilise the shoulder blades. Procedure: Place both hands on the balance pad and assume the inclined plank position. Exhale, draw your abdomen in, push against the floor with your hands, and keep your body steady. If possible, lift one foot off the ground at a time, alternating between legs. Repetition scheme: Perform 5–8 sets.
6 Single-Leg Balance Training
Objective: Core control training on one leg. Procedure: Stand on the balance pad, lift your right leg upwards until your thigh is parallel to the ground, hold your arms outstretched in front of you, and keep your body stable, minimising any swaying. If possible, clap your hands up and down. Repetition scheme: Perform 5–8 sets of clapping, then switch to the other side.
Precautions
1. Before each session using the stability training mat, check that the product does not slide on the floor or supporting surface. Do not perform balance training on excessively smooth surfaces or small mats.
2. Before using this product, these instructions for use (including indications, safety warnings, recommended usage methods and guidelines for gradually increasing training difficulty) should be provided to a qualified physiotherapist.
3. Where the user has significant impairments in balance, postural stability or sensory integration, the entire training process must be closely supervised by a qualified professional.
4. For patients at risk of falling (such as those taking certain medications, those with osteoporosis or those lacking strength), the entire training process must be closely supervised by a qualified professional.
5. During balance training, any sharp objects in the immediate vicinity should be removed.
6. If the user experiences pain or encounters difficulties during training, please stop the session and contact medical staff.
