ClapMove · clapmove.com
Exercise handout — move better, feel better.
Wobble Board Balance Holds
Balance on unstable wobble board to challenge ankle proprioception. Popular rehabilitation tool for ankle sprains.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
Home Options
- balance board or pad + wall
No equipment? Try: Balance disc, BAPS board, BOSU ball
Dosage
4
Sets
45 sec
Reps / Time
30 sec
Rest
30-60 second holds
Tempo
Step-by-Step Guide
Set up
- Place wobble board on floor near wall/support
- Step onto board with both feet
- Position feet shoulder-width apart
No image for this step. Follow the written instruction.
Step 1 of 4
Stand on board, try to keep it level
No image for this step. Follow the written instruction.
Step 2 of 4
Allow small ankle corrections
No image for this step. Follow the written instruction.
Step 3 of 4
Hold stable position for target time
No image for this step. Follow the written instruction.
Step 4 of 4
When ready, try small controlled circles
Breathing
- Breathe calmly throughout
Form Cues
- Control comes from ankles, not hips
- Stay tall - don't bend at waist
- Allow constant small adjustments
- Eyes forward, not down
Common Mistakes to Avoid
- Looking down at board
- Controlling with hip shifts instead of ankles
- Death grip with toes
- Holding breath
Safety Information
Start with support. Essential tool for ankle sprain rehabilitation.
Progressions
Single leg, eyes closed, add circles, catch and throw ball
Regressions
Hands on support, double leg only
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.