How to Learn Using a Vestibular Balance Board

Dizziness can affect your entire day.
i Stockbyte/Valueline/Getty Images

Vestibular problems, which include dizziness, are frustrating. You never know when an episode will occur and ways to prevent vertigo are limited. One way to strengthen your balance system, however, is to use a vestibular balance board. The balance board improves your ankle-and-hip response to the swayed walk that often accompanies vestibular issues. Stronger ankles and hips reduce your risk of falling from the dizziness. Also, learning to balance on a wobble board improves your ability to sense where your body is in relation to the ground. For example, if you are leaning to one side, your body is able to identify this and correct your posture accordingly.

Balance Board Movements

Step 1

Place the balance board on the floor in an area free of clutter and away from large objects such as your couch or dining table.

Step 2

Step onto the board with both feet in the center of the board. Position your feet so they are parallel to each other and your toes face forward.

Step 3

Stand up tall and tighten your stomach by pulling your navel in toward your spine. Keep this good posture as you lean forward from the hips. Feel the board tilt down to the front.

Step 4

Press down with your heels and return to an upright position and then keep pressing backward as the board tilts down behind you.

Step 5

Return yourself and the board to an upright balanced position.

Step 6

Slowly tilt the board to the left and then back to the center. Slowly tilt the board to the right and then back to the center.

Step 7

Repeat the forward, backward and side-to-side tilts one or two times. Gradually increase the number of sets you perform as your balance improves.

the nest