fitterfirst BALANCE BOARD User Manual
- June 6, 2024
- fitterfirst
Table of Contents
BALANCE BOARD
user manual
- Intro to Balance Trainin
- Balance Applications
- Safety Tips
- Exercises
- Product Guide
Everything you need to know to get the most value out of your Fitterfirst Balance Board!
Margaret Stack, CFO, and Nemo on RB20
Practice STABILITY in daily living
to improve AGILITY at play and
enhance MOBILITY for life
OUR COMMITMENT TO YOU
Our product guarantee assures you 100% satisfaction. If it’s not right, we’ll
do our best to make it right! Our friendly, helpful team will always help to
make your experience with Fitterfirst a pleasant one.
DISCLAIMER/WARNING
The products presented are designed to challenge and improve your balance
skills. When using this equipment, you must accept full responsibility for the
risk of
injury to yourself and to others. Please read and fully understand all
instructions before using these products. Remember, the best protection from
injury is a little common sense!
“Fitter® ” and “Fitterfirst® ” are registered trademarks of Fitter International Inc. Find Great Educational Videos o
Beginner|
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Intermediate|
Advanced|
Very Advanced|
Balance Training Explained
The Wonder of Balance Training & Your Body
Balance Training is the process of coaching our bodies and brains into feeling comfortable and confident in any posture or range of motion. It demands physical and mental attention in order to create awareness of how the body moves in a variety of conditions. Through Balance Training our sense of proprioception can be conditioned to anticipate different movements so that our bodies can react gracefully, maintain a better relationship with gravity and develop improved posture.
An essential component of injury prevention, Balance Training is a simple
activity that will have a profound impact on your overall health and is
recommended for all ages and abilities. Daily Balance Training will keep our
minds and bodies constantly aware of themselves and functioning together.
Greater practice will yield greater results. Fitterfirst has a variety of
Balance Boards to suit your specific balance training needs, which helps you
improve your quality of life.
We are pleased to now offer BoBo Technology which allows both home users
and healthcare professionals to track and measure the results and improvement
of
balance training. This simple sensory board and app work with almost any
Fitter Balance product. Most importantly, BoBo brings the joys of Gamification
to
any movement on both single and multi-planes levels. BoBo makes Balance
Training Better!
Benefits of Balance Board Training
- Improved balance & coordination
- Better proprioceptive awareness
- Improved core stability & strength
- Greater ankle range of motion (R.O.M.)
- Improved flexibility & agility
- Enhanced performance in sport & daily life
Louis Stack, Fitter’s founder, uses a BoBo Pro on a WB20 Balance Board and the BoBo app on his phone. Simple and Fun!!
Louis Stack, President of Fitter International Young or old, it’s never too late to start, and once you experience the benefits of it, you too will be hooked on the balance game for the rest of your life!
Safety & Proper Use
Safety Steps
- Adjust Balance Boards to the lowest possible setting for first-time use.
- Only use these products on a dry surface, free of any obstacles.
- You may need to step off quickly. Make sure you have ample space.
- If you feel unsafe or feel like you may fall:
• Step off the Board. Do not use it again until you have the help of a spotter or some other suitable form of balance aid.
• Stand in a doorway and touch both sides of the door frame beside you.
| | If used properly, Balance Boards are FUNctional training tools. Always
maintain a proper upright posture with your head up, back straight, and knees
bent. Keep your eyes focused straight ahead. Do not stare down at your feet as
this may lead to loss of balance. The exercises on the following pages outline
the basic activities you can do with these Boards.
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Proper Use
Many of our Balance Boards are based on a sphere for full pivot and high range
of motion (R.O.M.). Soft flooring may develop slight divots from Balance Board
use over time. We recommend using the board on a firm surface or mat to avoid
floor damage.
Warranty Information
Fitter International Inc. (Fitter®) warrants that all Fitterfirst products are
free of manufacturing defects in workmanship and materials, and warrants that
Fitter will repair or replace defective parts or equipment (excluding wear
from normal usage or misuse of the product) for the period of one year from
the date of purchase. If you purchased your board via
www.fitter1.com, you would be automatically enrolled
in our warranty program. For all boards purchased through a
third-party retailer, the product must be registered online by the original
purchaser within 30 days of the time of purchase to be covered.
To register your Balance Board for the Fitterfirst Limited Warranty, visit
fitter1.com/warranty
Getting Started
Adjusting Your Balance Board
Classic Board
This board has two height settings. To adjust, simply:
- Lift sphere and turn clockwise to either increase or decrease the height and difficulty.
- Release sphere to lock into place.
Pro Balance Board 16” & 20”, Rocker Board & Combobble Board
These Boards have 3 different height settings. To adjust between settings:
- Turn the sphere to slide it up the ramp base until it clicks into position.
- To reset the sphere back to the lowest setting turn the sphere all the way past the highest setting and release it so that it falls back into the lowest position.
On the Rocker Board, adjust both spheres to the same setting.
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Combo Board
This Board is sold with 4 different fulcrums of various sizes. To adjust,
simply:
1. Lift the current fulcrum out of position
2. Place the new fulcrum in-between the brackets, ensuring the Velcro is
face-down and secured.
Active Office Board
This Board has an unlimited amount of adjustability. Switch the leg positions
by gently lifting the foam legs from the base of the Board and reattach. For
ideas on various leg positions, refer to the quick-reference card found on the
bottom of your Board or try some of your own!
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Extreme Balance Board Pro
There are two difficulty settings on the Extreme Balance Board Pro. You can
limit front-to-back movement in your Board by flipping both the Support Pegs
up to their full, upright position. When you are comfortable, you can flip
them both down to create extra challenges. We recommend keeping the Support
Pegs at the same level – either both up or both down.
| Support Pegs – Raised = More Stable | Support Pegs – Lowered = Less Stable |
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Product Guide
| Beginner| | Intermediate| | Advanced| | Very Advanced
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Name & Specs| Product| Weight Limit| Applications
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Classic Balance Board – 16” Dual-level: 14º & 17º
See exercises, page 8| | 250 lbs| Active Standing Early rehab Family fitness
Home & office
Pro Rocker Board – 20”
Tri-level: 10º, 12º & 15º
See exercises, page 8
| | 350 lbs| Early to mid rehab Seniors & beginners Single-plane balance Home
& clinic
Pro Balance Board – 20” Tri-level: 10º , 12º & 15º
See exercises, page 8| | 350 lbs| Mid to late rehab Family fitness Daily
maintenance Home, clinic & gym
Pro Balance Board – 16” Tri-level: 15º, 17º & 20º
See exercises, page 8| | 350 lbs| Late rehabilitation Athletic training
Fitness training Home & gym
Pro Combo Board – 24”
4 interchangeable fulcrums
See exercises, page 8
| | 400 lbs| All levels of rehab Single-plane balance Family fitness Clinics,
clubs & gyms
Pro Combobble Board – 2Tri-level: 10º , 12º & 15º
See exercises, page 8| | 400 lbs| Late rehabilitation Athletic training
Dynamic fitness Clubs & gyms
Pro Weeble Board – 11”
Tri-level: 22º , 25º & 28º
See exercises, page 11
| | 300 lbs| Dynamic workouts Athletic training Squat training Core strength
Name & Specs| Product| Weight Limit| Applications
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Active Office Board – 24” 4 adjustable foam legs
See exercises, page 10| | 350 lbs| Active Standing Sit-stand desks Light
balance training Home & office
Soft Board Beginner – 23”
4 foam corner legs
See exercises, page 10
| | 350 lbs| Early rehabilitation Seniors & beginners
Dynamic workouts Home & clinic
Soft Board Rocker – 23”
Middle half-cylinder leg
See exercises, page 10
| | 350 lbs| Mid to late rehab Family fitness
SUP training Home, clinic & gym
Soft Board Advanced – 23”
Single-center leg
See exercises, page 10
| | 350 lbs| Late rehabilitation Athletic training
SUP training Home & gym
BoardRock – 31”
Deck with flexing spheres
See exercises, page 13
| | 350 lbs| Athletic training Action sports training Family fitness Home,
clubs & gyms
Extreme Balance Board – 30”
360º rotation & lateral shift
See exercises, page 12
| | 400 lbs| Athletic training Dynamic fitness
Family fitness Home, clubs & gym
Bongo Board – 31”
Dual-bearing roller & deck
See exercises, page 12
| | 350 lbs| Athletic training Action sports training Family fitness Home, clubs & gyms
Exercises
Classic & Professional Boards
Beginner
Begin with a gentle range of motion (R.O.M.) on your Board until you become
familiar with the movement. Always maintain a stable upright body position and
proper heads-up posture with eyes looking straight forward.
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Side to Side
Shift your weight from left to right and back.| Front to Back
Shift your weight from heels to toes and back.| Rotation
Rotate the board using controlled circular motions.
Intermediate
Core Training
Sitting exercises are intended to improve core strength and mobility in the
lower back and abdominals. Alternative position: legs extended forward, using
hands for support. Squats
Amp up your regular squat routine by using a Balance Board. As you become
comfortable using the Board while performing squats, up the intensity by
adding weights. Balanced Push-Up
Start on your knees and work up to full push-ups as you become comfortable.
Use caution and be aware that the wrist is in a full extension for this
activity.
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Advanced
Side Plank
For core strength and endurance training, use the Board for everyday exercises
such as planks. To increase the difficulty, try a side plank by balancing on
your forearm or hand and holding for 30 seconds. Repeat 3 times per side.
Ensure to keep your back and neck straight and hips square. Incorporate the
Board into
almost any regular exercise, the possibilities are endless. So please, learn
at your own pace and use caution. Single Leg
All of the Beginner exercises can be performed while balancing on one leg.
Establish where your center point is by positioning your foot so that you can
comfortably move the board in any direction. Single leg exercises require more
strength and stability, and you may find that one leg is much stronger than
the other. Keep practicing and focus on areas where you feel you have the
least control.
Eyes Closed
Eyes closed is the most difficult way to use a Balance Board. All exercises
can be performed with eyes closed if the user has developed appropriate
stability, balance, and reaction time. Always start the exercise with your
eyes open. When both you and your spotter are ready, close your eyes, only
until you feel off-balance or out of control.
WARNING: FALLS SHOULD BE EXPECTED. ONLY PERFORM THIS ACTIVITY WITH A SPOTTER.
Great For All Ages from 2 to 102!
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Soft Boards & Active Office Board
Beginner High Leg March
Lift one leg up, raising your knee just above 90º, ensuring to keep your back
straight and eyes pointed forward. Alternate legs and repeat. Lunge
Step onto the center of the Board and lower your back leg until your knee
touches the ground. Lift up, switch legs and repeat. Glute Kick Back
While keeping a good heads-up posture, balance on one leg and slowly raise the
other leg behind you. Return to center, switch legs and repeat.
Intermediate Oblique Lift
Place hip gently in the center of the Board and lift one or both legs. Hold
briefly and repeat. Use your arms for support and balance. Core Training
Sit in the middle of the Board in a balanced position, heels on the floor in
front of you. Lift your knee to your chest and hold. Alternate legs. For more
advanced users keep your heels off the floor. Arm Leg Balance
Kneel on the floor with both your hands balancing on the Board. At the same
time, lift the opposite arm and leg, and hold while engaging the core and back
muscles. Alternate arm and leg.
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Advanced Balanced Bridge
Place forearms on the Board, and extend legs behind you. Keep the body in a
straight line and hold. Maneuver from side to side or front to back for an
added challenge.
Glute Raise
Laying flat on your back with both knees bent and feet on the Soft Board.
Extend one leg straight out and raise your hips as high as you can. Keep your
core straight, ensuring your knees, hips, and head are in a straight line.
Single-Leg Squat
Place one foot in the center of the Soft Board. Raise the other knee up, while
maintaining balance. Do equal repetitions on both legs, focusing on keeping
your abdominals firm.
Weeble Boards
Advanced
Weighted Squat
Perform a squat while attempting to keep the edges of the boards from touching
the floor.
Lunges
Begin with your front foot on a single Weeble Board. Lunge forward until your
front knee reaches 90º. Add weights to increase the challenge.
Push-Ups
Start with wrists centered on each Board. Use caution as the wrists are in a
full extension for this activity. Try lifting one foot to increase the
challenge.
Bongo Board & Extreme Balance Board Pro
Beginner
Begin with the Support Pegs in their full upright position and as you become comfortable with the Board exercises flip them down for the extra challenge.
Sitting Leg Lift
Engage your core muscle group by lifting one leg and holding. Alternate legs.
Ensure to keep your spine straight and a heads-up posture at all times.
Hip Bridge
Place one foot in the center of the Board. Engage your core and glutes to
raise hips off the floor, keeping your back straight. Alternate legs.
Standing
Step carefully onto the Board and try to keep the deck flat. Start with feet
on the blue grip tape (narrow stance) and advance to the black grip tape (wide
stance).
Intermediate
Balanced Push-Ups
Grip the two ends of the Board, making sure to keep your fingers clear of the
roller to avoid pinching. Keep the Board under your chest and lower yourself
down to the Board level in a slow, controlled manner. Try one foot raised to
increase the challenge.
Squats
With a wide, balanced stance slowly bend your knees while keeping your back
upright to enter a squat position. Keep your line of sight on the horizon; do
not look at your feet. Always use your Balance Board with caution.
Heel-Toe Rock
Placing your heel against the edge of the low end of the resting Board and
your toe against the edge of the raised end, slowly shift your hips forward
and rock the
Board up onto the roller. Switch your feet and train both sides.
Advanced
Core Rotation
Grip the ends of the Board with both feet on the ground. Rotate the deck right
and left, a similar action to steering a car. Increase the challenge by
lifting your leg or switching your grip.
Advanced Motor Skill Training
Perform many of the previous exercises while holding, bouncing, or catching an
exercise ball, or doing other dynamic activities. These actions help enhance
hand-eye coordination and subconscious reaction. Ensure to keep your spine
straight and a heads-up posture at all times for safety.
Board Rock
Walking
Start out balanced on the Board, facing the direction you want to travel.
Pivot one end of the Board forward by shifting your weight, then plant it on
the ground.
Switch sides and repeat. To advance this move, pivot 180º
.
Spinning/Manual
Start by balancing on one of the spheres on the Board. Slowly spin 180º
working your way up to a full 360º turn.
Ollie
Place your back foot on the kick tail of the Board and your front foot near
the middle. Squat, so you can spring yourself up, then kick your back foot
onto the ground and jump off of it. The front end of the Board will pop up and
while you ascend with it, slide your front foot forward to level out the
Board. Land.
Balance Applications
The Ideal Footrest
When used as a footrest, an adjustable height Balance Board allows dynamic
movement of your legs and feet so they won’t get tired from being in the same
position for hours. Footrest height should be set to allow your hips and knees
to be at a 90º angle. When Balance Boards are combined with an Exercise Ball
Chair or Sitting Disc, you will see improvements in balance, core stability,
and leg strength.
Staying Upright in a Wobbly World
Research is showing that movement is essential to retaining your health as you
age. Doing exercise to build strength and enhance balance is an important
complement to maintaining cardiovascular fitness through aerobic movement.
Mayo Clinic Women’s Health Source
Active Standing
Add the element of Balance Training to your everyday environment by
incorporating Active Standing into your day. At home or at the office, a
Balance Board can be used while at a desk or while watching TV. Through
regular use you will feel the benefits of stronger ankles and core, improved
proprioception, have better balance, and feel more confident.
Age Gracefully
Approximately 1/3 of people over 65 experience a fall each year, with 1 in 20
falls resulting in serious injuries like hip, wrist, or forearm fractures.
Much of the decline in balance can be reversed through a program of balance
training. One study found that healthy people as old as 90 years old can
reduce their tendency to fall by 50% through balance training. Sherri
Kwasnicki, Fitness Columnist, The Province, Vancouver, BC
Rehab & Running
“Balance Board training can dramatically improve the strength and coordination
of all the key muscles involved in running. This should help you avoid
injuries – and make you a considerably more powerful runner.” Walt Reynolds,
C.S.C.S. – Running Research News, December 1998
Performance
“Like anything else, balance is a skill”, said John Blievernicht, President of
Sports Health C.A.R.E. Inc., a Chicago medical rehabilitation clinic. “And
like any other skill, you’ve got to constantly practice it to preserve it …
After a while, (balance) exercises awaken reflexes and teach body awareness
and control on a subconscious level. This can translate into lasting
improvements in posture and overall quality of movement”, Mr. Blievernicht
added, “regardless of age.”
Liz Neporent, New York Times, January 1999 “Like anything else, balance is a
skill”, said John Blievernicht, President of Sports Health C.A.R.E. Inc., a
Chicago medical rehabilitation clinic. “And like any other skill, you’ve got
to constantly practice it to preserve it … After a while, (balance) exercises
awaken reflexes and teach body awareness and control on a subconscious level.
This can translate into lasting improvements in posture and overall quality of
movement”, Mr. Blievernicht added, “regardless of age.” Liz Neporent, New York
Times, January 1999
Athletic Training
“We have found your products to be high quality and something the players find
fun, challenging, and enjoy using. Thanks for helping to keep us healthy,
strong, and ready to play.” Jerry Attaway, Physical Development Coordinator,
San Francisco Forty-Niners Football Club 5-Time Superbowl Champions
Balance is The Essence of Movement, Movement is The Essence of Life.™
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Stay Active, Fit, Strong & Well Balanced with Fitterfirst!
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products at www.fitter1.com
Extreme Balance Board used in cross-training with Bodyblade®
Balance is The Essence of Movement, Movement is The Essence of Life.™
– Louis Stack Founder & President
Practice STABILITY in daily living
to improve AGILITY at play and
enhance MOBILITY for life
Meet SAM on the Fitterfirst YouTube Channel
www.fitter1.com •
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Printed in Canada • 2021