The Hygenic Corporation
1245 Home Avenue, Akron, Ohio 44310 USA
330.633.8460 1.800.321.2135 Fax 330.633.9359
www.thera-band.com www.Thera-BandAcademy.com
Thera-Band GmbH
Mainzer Landstraße 19, D-65589 Hadamar, Germany
Phone +49 6433 9164-0 Fax +49 6433 9164-64
www.thera-band.de
Create and print customized patient exercise programs
and hand-outs at www.Thera-BandAcademy.com
© 2005 The Hygenic Corporation. All rights reserved.
THERA-BAND®and Associated Colors are trademarks of The Hygenic Corporation.
Unauthorized use is strictly prohibited.
P04055 Rev. 2/05
Rocker and Wobble Boards
INSTRUCTION
MANUAL
READ ALL INSTRUCTIONS BEFORE USING
The Thera-Band®Rocker and Wobble Boards offer an unstable and
sensory-stimulating surface designed to facilitate balance and
proprioceptive training and automatic postural reactions. The Rocker and
Wobble boards are part of the Thera-Band System of Progressive
Balance Training, beginning with Thera-Band Stability Trainers,
advancing to the Rocker Board and then to the Wobble Board (each sold
separately). The boards were developed based on the specifications of the
late Professor Vladimir Janda, a Czech physician and researcher, well
known for his approach to muscle imbalances and movement
impairment. He developed the balance training rehabilitation program,
Sensorimotor Training, using Rocker and Wobble Boards (see page 3).
The boards’ smaller angles of deflection are designed to simulate the
challenges of walking on uneven ground.
Thera-Band Rocker Board: single
plane rocker that allows one
plane of instability at a time –
Angle of Deflection is 30 degrees
Thera-Band Wobble Board: multiple
plane Wobble Board that allows
multiple planes of instability –
Angle of Deflection is 22 degrees
Clinical uses
• Balance and proprioceptive training for upper and lower extremities
• Ankle and knee injury prevention/strengthening
• Ankle and knee rehabilitation
• Core strengthening and stability
• Ankle range of motion and flexibility
• Sensorimotor training
ROCKER AND WOBBLE BOARDS ROCKER AND WOBBLE BOARDS
30º Angle of Deflection
22º Angle of Deflection
Features
• Tactile stimulation (specially textured surface) to affect proprioceptors
in the sole of the foot
• Provides single plane challenge (Rocker Board) and multi-plane
challenge (Wobble Board)
• Anti-slip surface to prevent shifting of board during training
• Applications for lower extremity, upper extremity and spine
rehabilitation
• Small size and light weight makes boards portable and easy to store
• Smaller degree of instability replicates walking on unstable surfaces
• Durable material for extended use
Precautions
• Weight limit is 300 lbs. for the Rocker Board and Wobble Board.
• Patients with poor balance or vestibular dysfunction should use only
under close supervision of a healthcare professional.
• Persons over age 50 should approach these exercises with caution
and/or with the help of a physical therapist or healthcare provider.
• Use a sturdy outside support (such as a chair) to help maintain
balance as necessary.
• Avoid fatigue and compensations during exercise.
• Do not stack the Rocker Boards or Wobble Boards during exercise.
• Do not use on wet surfaces.
• If the surface of the board is too painful, wear socks.
12
PROGRESSIVE BALANCE & SENSORIMOTOR TRAINING PROGRESSIVE BALANCE & SENSORIMOTOR TRAINING
EXERCISE DESCRIPTIONS
Many exercises can be achieved with the Thera-Band®Rocker and
Wobble Boards by combining different positions and activities. The
exercises listed here are examples of how different combinations can be
used to progress individually. Each exercise is named by (1) Board
(Rocker or Wobble); (2) Orientation of Board to Body (Sagittal, Frontal,
or Oblique Planes); (3) Posture (1-leg, 2-leg); (4) Movement/Activity.
Orientation of the Body & Board
(Rocker Board Only)
The alignment of the body in relation to the board’s Rocker bottoms will
change the plane of instability, thus targeting different muscles
Janda’s Sensorimotor Training with Balance
Boards progresses through three stages:
Stage 1: Maintain postural stability on Rocker and Wobble Board in
bilateral and unilateral stance. Add progressive challenges in these
positions by shifting weight, closing eyes and adding head movements.
Stage 2: Once postural stability is achieved in Stage 1, progress to
adding extremity movement and resistance on the Rocker Board (using
Thera-Band resistance bands or tubing for the upper or lower extremity,
FlexBar®or Soft Weight, sold separately) then progress these exercises to
the Wobble Board.
Stage 3: Progress to functional movements on the Rocker Board, then
progress exercise on the Wobble Board.
Sagittal Plane
The feet are placed in
the same direction as
the Rocker bottoms.
Frontal Plane
The feet are placed
perpendicular to the
Rocker bottoms.
Oblique Plane
The feet are placed
oblique (at an angle) to
the Rocker bottoms.
2-leg Stance
Rocker Board Sagittal Plane
Stand with both feet in line with Rocker bottoms.
Keep board parallel to ground. Keep your back and
neck straight. Avoid hyperextending (locking)
your knees.
2-leg Stance
Rocker Board Frontal Plane
Stand with both feet perpendicular to Rocker bottoms.
Keep board parallel to ground. Keep your back and
neck straight. Avoid hyperextending your knees.
2-leg Stance
Rocker Board Oblique Plane
Stand with both feet oblique to Rocker bottoms.
Keep board parallel to ground. Keep your back and
neck straight. Avoid hyperextending your knees.
2-leg Stance
Wobble Board
Stand with both feet centered on board. Keep
board parallel to ground. Keep your back and
neck straight. Avoid hyperextending your knees.
Stage 1
Progress first on two legs through three planes of the Rocker Board,
then to the Wobble Board.
For best results, perform balance training without shoes or socks to ensure
maximal proprioceptive input from the textured surface of the boards
34
PROGRESSIVE BALANCE & SENSORIMOTOR TRAINING PROGRESSIVE BALANCE & SENSORIMOTOR TRAINING
1-leg Stance
Rocker Board Oblique Plane
Stand on one leg with foot oblique to Rocker bottoms.
Keep board parallel to ground. Keep your back and neck
straight. Avoid hyperextending your knee.
1-leg Stance
Wobble Board
Stand with one foot centered on board. Keep board
parallel to ground. Keep your back and neck
straight. Avoid hyperextending your knee.
Progress the balance exercises above by adding additional challenges
such as shifting weight, closing eyes, or adding head movements. Use
caution when adding additional challenges.
2-leg Stance + Weight Shift (in Frontal Plane)
Rocker Board Sagittal Plane
Stand with both feet in line with the Rocker
bottoms. Keep your knees straight and lean to
one side without letting the board move. Avoid
twisting your back or hips.
1-leg Stance
Rocker Board Sagittal Plane
Stand on one leg with foot in line with Rocker bottoms.
Keep board parallel to ground. Keep your back and neck
straight. Avoid hyperextending your knee.
1-leg Stance
Rocker Board Frontal Plane
Stand on one leg with foot perpendicular to Rocker
bottoms. Keep board parallel to ground. Keep your back
and neck straight. Avoid hyperextending your knee.
Progress to Single-Leg Stance in each condition.
1-leg Stance + Closing Eyes
Rocker Board Oblique Plane
Stand on one leg with foot oblique to Rocker
bottoms. Close your eyes. Keep board parallel to
ground. Keep your back and neck straight. Avoid
hyperextending your knees.
2-leg Stance + Turning Head
Rocker Board Sagittal Plane
Stand with both feet in line with Rocker bottoms.
Keep board parallel to ground. Turn your head
left and right. Avoid hyperextending your knees.
56
Stage 2
Progress to adding extremity movement and resistance on the Rocker
Board (using Thera-Band®resistance bands for the upper or lower
extremity, FlexBar®, or Soft Weights), then progress these exercises to
the Wobble Board. Remember: each exercise pictured can be adapted
with different body alignments or boards.
Bilateral Shoulder Flexion
Rocker Board Oblique Plane
Stand with both feet oblique to Rocker bottoms.
Place Thera-Band resistance band under your feet
and lift band forward with elbows straight. Slowly
return. Keep board parallel to ground. Keep your
back and neck straight.
Hip Extension
Wobble Board
Stand with one foot centered on board. Securely attach one
end of the band near the floor to a sturdy, unmovable object
or door. Extend your hip against the band and slowly return,
keeping your knee straight. Keep board parallel to ground.
Keep your back and neck straight.
Soft Weight Plyo-toss
Rocker Board Frontal Plane
Stand on one leg with foot perpendicular to Rocker bottoms. Toss
the Soft Weight from hand-to-hand, person-to-person or to a
plyotramp while keeping board parallel to ground. Keep your back
and neck straight. Avoid hyperextending your knee.
PROGRESSIVE BALANCE & SENSORIMOTOR TRAINING PROGRESSIVE BALANCE & SENSORIMOTOR TRAINING
FlexBar Oscillation
Rocker Board Sagittal Plane
Stand on one leg with foot in line with Rocker
bottoms. Oscillate the FlexBar while keeping
board parallel to ground. Keep your back and
neck straight. Avoid hyperextending your knee.
Stage 3
Progress to functional movements on the Rocker Board, then progress
to exercises on the Wobble Board. Remember, each exercise pictured
can be adapted with different body alignments or boards.
1/2 Step
Rocker Board Sagittal Plane
Begin with board slightly in front of you
with Rocker bottoms aligned with your feet.
Step up onto board with short-foot,
(maintaining a normal arch in the foot)
keeping your knees, back, and neck aligned,
and abdominals slightly tightened. Keep the
board parallel to the ground. Slowly return
to starting position.
2-leg stance MiniSquat
Rocker Board Frontal Plane
Stand with both feet perpendicular to Rocker bottoms. Keep
board parallel to ground. Perform mini-squat, slightly bending
your hips and knees. Keep your back and neck straight.
VARIATION: Perform 1-leg minisquat.
Step Down
Rocker Board Frontal Plane
Begin standing on board with both feet perpendicular to Rocker
bottoms. Keep board parallel to ground and step down to floor with
one leg. Return to standing on both legs on board. Keep your back
and neck straight.
Lunge
Rocker Board Sagittal Plane
Begin with board in front of you with Rocker
bottoms aligned with your feet. Step onto
board, keeping the board parallel to the
ground. Lower your hips to the floor, keeping
your trunk vertical and flexing your knees.
Slowly return to starting position.
78
UPPER BODY CLOSED-CHAIN EXERCISE /
PROPRIOCEPTIVE TRAINING
Quadruped Stabilization
Rocker Board Sagittal Plane
Begin in quadruped position. Place Rocker
Board directly under your shoulders with rocker
bottoms in line with your body. Place one hand
on center of board. Gently rock board forward
and backward with your hand, keeping your
elbow straight. Keep your back and neck
straight. Avoid “scapular winging” (where the
shoulder blade “comes up” off the back).
Remember, each exercise pictured can be adapted with different body
alignments or boards.
Quadruped with Arm Raise
Rocker Board Sagittal Plane
Begin in quadruped position. Place Rocker
Board directly under your shoulder with Rocker
bottoms in line with your body. Place one hand
on center of board. Keeping board parallel to
ground, lift opposite arm forward with elbow
straight. Slowly return. Keep your back and
neck straight. Avoid “scapular winging.”
Push-Up
Rocker Board Sagittal Plane
Align Rocker Board with rocker bottoms in
line with your body, placed under your
shoulders. Assume push-up position with
knees on floor, and hands stabilized on
sides of Rocker Board. Keeping the board
parallel to the ground, perform a push-up at
the knees. Keep your back straight.
UPPER BODY CLOSED-CHAIN EXERCISE /
PROPRIOCEPTIVE TRAINING
Closed Chain Protraction/
Retraction
Rocker Board Frontal Plane
Begin in quadruped position.
Place Rocker Board directly under
your shoulders with Rocker
bottoms perpendicular to your
body. Place hands on either side
of the board. Gently rock board
side to side with your hands,
keeping your elbow straight, and
pushing the arm downward. Keep
your back and neck straight.
Avoid “scapular winging.”
Step Up and Over
Rocker Board Frontal Plane
Begin in quadruped position. Place Rocker Board
directly under your shoulders with Rocker bottoms
perpendicular to your body. Begin with both hands on
floor next to board. “Step up” onto board with one hand
at a time, and then “step down” with one hand at a
time. Repeat in opposite direction.
PROGRESS to a push-up at the feet,
keeping your back and knees straight.
910
SPINAL STABILIZATION EXERCISES
Abdominal Crunch
Rocker Board Sagittal Plane
Place Rocker Board under your hips and low
back with Rocker bottoms aligned with your
body. Keep your knees bent and feet flat on the
ground. Keep board parallel to the ground as
you perform a curl-up. Hold and slowly return.
PROGRESS to the Wobble Board.
Quadruped Arms & Legs
Rocker Board Frontal Plane
Begin in quadruped position. Place Rocker
Board directly under your shoulder with Rocker
bottoms perpendicular to your body. Place one
hand on center of board. Keeping board parallel
to ground, lift opposite arm and leg. Slowly
return. Keep your back and neck straight.
Prone Plank Stabilization
Rocker Board Frontal Plane
Align Rocker Board with Rocker bottoms
perpendicular to your body, placed under your
shoulders. Place your forearms on the board
with elbows directly under your shoulders (A
folded towel may be used for comfort). Assume
plank position with toes on floor. Keep board
parallel to the ground. Keep your back and
knees straight.
Side Bridge Stabilization
Rocker Board Frontal Plane
Align Rocker Board with Rocker bottoms
aligned with your body, placed under your
shoulders while lying on your side. Place your
forearm on the board with elbow directly under
your shoulders (A folded towel may be used
for comfort). Lift your hips off the floor to
assume side-bridge position with knees on
floor. Keep board parallel to the ground. Keep
your back straight.
SPINAL STABILIZATION EXERCISES
Bridge Stabilization
Rocker Board Frontal Plane
Align Rocker Board with Rocker bottoms
perpendicular to your body. Begin lying on
back with knees bent and both feet stabilized
on board. Lift your hips off the floor, keeping
the board parallel to the ground. Hold and
slowly return.
PROGRESS to Wobble Board.
PROGRESS to Wobble Board.
PROGRESS to Wobble Board.
PROGRESS to Wobble Board.
11 12
SPORT-SPECIFIC BALANCE TRAINING
Tennis Swing
Rocker Board Sagittal Plane
Stand with both feet in line with Rocker
bottoms. Keep board parallel to ground.
Perform tennis forehand or backhand.
Golf Swing
Rocker Board Frontal Plane
Stand with both feet perpendicular to Rocker
bottoms. Keep board parallel to ground. Perform
golf swing.
Soccer Kick with Thera-Band Resistance Band
Wobble Board
Stand with one foot centered on board. Securely
attach one end of the band near the floor to a
sturdy, unmovable object or door, and the other
end to your ankle. Kick against the band and
slowly return, keeping your knee straight. Keep
board parallel to ground.
Baseball Pitch
Rocker Board Oblique Plane
Stand with both feet oblique to Rocker
bottoms. Keep board parallel to ground.
Perform pitching motion.
ANKLE RANGE OF MOTION
Sitting Ankle Dorsiflexion/ Plantarflexion
Rocker Board Sagittal Plane
While sitting, place Rocker Board with Rocker Bottoms in
line with your foot. Keep your knee steady and rock the
board forward and backward with your ankle motion.
2-leg Stance and Ankle Dorsiflexion/ Plantarflexion
Rocker Board Sagittal Plane
Stand with both feet in line with Rocker Bottoms. Begin
with board parallel to ground and rock the board forward
and backward, bending your ankles. Keep your back and
neck straight.
13 14
Sitting Ankle Inversion/ Eversion
Rocker Board Frontal Plane
While sitting, place Rocker Board with Rocker bottoms
perpendicular to foot. Keep your knee steady and rock the
board side to side with your ankle motion.
2-leg Stance and Ankle Inversion/ Eversion
Rocker Board Frontal Plane
Stand with both feet perpendicular to Rocker bottoms.
Begin with board parallel to ground and rock board from
side to side by bending your knees and ankles. Keep your
back and neck straight.
PROGRESS to Wobble Board. Stand with both feet
centered on board. Begin with board parallel to ground.
Rock the board forward and backward, side to side, and in
circles by bending your ankles and knees. Keep your back
and neck straight.
PROGRESS to Wobble Board. While sitting, place Wobble
Board under foot. Keep your knee steady and rock the
board forward and backward, side to side, and in circles
with your ankle motion.
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