Basics I: Easystand
II: Stepping stance
SENSOBOARD workout guidelines The effects of regularly training on the SENSOBOARD The SENSOBOARD is a training device that challenges your sensorimotor functions and balance performance as well as your coordination and strength capabilities. The sensorimotor function describes the interaction between sensory feedback and the resulting motion control. Training on the SENSOBOARD therefore has many positive effects on the active and passive structures of the human body. With regular work-out sessions on the SENSOBOARD, the reflexes get optimized and your movement capacity will increase. Along with improving balance regulation, there is an associated increase in performance. The function of the patented SENSOBOARD allows the integration of five degrees of freedom in one harmonious movement. This is conducive to preventing injuries as well as for rehabilitation purposes.
General Information > Read the instruction manual carefully before you begin using your SENSOBOARD. > Train with sneakers or, ideally barefoot, to ensure good sensory stimulation. This increases the quality of your work-out. > Look straight ahead and focus on a point in the distance. This will automatically give you a straight posture. > You should keep your knees slightly bent for all exercises performed standing up. > Breathe calmly and at regular intervals during all exercises. If you have medical problems or an acute injury, please consult your doctor or physiotherapist for permission before beginning with the exercises.
Getting onto the SENSOBOARD
III: Parallel stance
IV: Onefoot stance
> Mount with one foot on the right or left side of the board and push the top board to contact the base plate. > Afterwards, put the other foot to the other side of the board and shift your weight slowly over the ball element. > This is how you are able to achieve an unstable balance: Try to avoid contact with the base plate! > Please ensure to dismount by removing one foot after the other.
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Systematic principles for training on the SENSOBOARD > Only perform the exercises on the SENSOBOARD when well-rested. > Adjust the repetitions and number of sets according to your individual performance level. > Increase the level of difficulty of the exercises and the exercise duration and intensity over time. > If you feel bored by one exercise, you can try it with your eyes closed in order to challenge your sensorimotor control with a new task. > Do the exercises first without any props adding an additional load (dumb bells, medicine ball, kettle bell etc.) as necessary. > For an overall general coordination work-out, perform 2-3 sets with 8-12 repetitions for each of the selected exercises. > Rest between the exercises depending on your individual performance level. > 10-15 minutes of daily training on the SENSOBOARD will quickly lead to an increase in training improvement. The results of current studies can be found on our website. ATTENTION: Before you start with the exercises for strength, coordination and balance training of your sensorimotor system, you should be able to perform the basic exercises (I-IV) very well. If you can keep the top board in the unstable equilibrium without touching the plate for at least 20 seconds, you are ready to start exercising. Vary your SENSOBOARD training! By varying the number of repetitions, the number of sets, the duration of your breaks and additional weights, you can develop new training stimuli so that your sensorimotor control system continues to develop further.
Starting position: Stepping position. Make sure that your toes point straight ahead.
Starting position: Easystand. Feet positioned a little wider than shoulder width apart on the SENSOBOARD.
Strengthens the thigh, hip and buttock muscles
Strengthens the thigh, hip and buttock muscles
2 Lunge „onboard“
The exercise: Bend your legs and step forward. Only the ball of the back foot is on the ground. Maintain a stable leg axis. The center of gravity only moves vertically. Straighten your knees and return into the starting position. Perform this exercise on both legs.
The exercise: The movement is initiated by bending the knees and hips to lower the torso, keeping the buttocks as far back as possible. The knees should protrude beyond the toes. Keep your back straight and look ahead. Return to the upright position.
3 Lunge „onefoot“
Strengthens the thigh, hip and buttock muscles
Strengthens the pectoral and arm muscles
Starting position: The SENSOBOARD is positioned sideways. Put one foot in the center over the ball element. Make sure that you are in the stepping position with both toes pointing straight ahead.
Starting position: The SENSOBOARD is positioned sideways. Place your hands symmetrically and shoulder width apart on the SENSOBOARD. The exercise: Make slow, circular movements while lowering and lifting of the torso through bending and stretching the arms. Keep your body tense during the entire exercise and avoid a hollow back. Ensure that you keep your body elongated, and imagine your head as an extension of your spine (the tip of your nose points to the floor).
The exercise: Lower your center of gravity vertically until the knee of the rear leg almost touches the ground. Stretch your knees and come back to the starting position. Repeat the exercise on both legs
Starting position: Easystand. Stand upright, legs are slightly bent, the pelvis is locked into position. Make sure that you keep your back straight and stable. With slightly bent arms, hold the dumb bells close to your body.
The exercise: With your feet hip-width apart and extended legs to support you, stretch your arms forwards. Starting with your elbows, move your arms back until they form a U-shape.
Strengthens the shoulder and neck muscles
Strengthens the back and shoulder muscles
11 Shoulder press
10 Lateral raises
9 Stabilizing the back
> The exercise can be performed with either slow circular repetitions or isometrically. > Beginners hold the side push-up with bent knees (thighs are on the ground). > Advanced uses can lift the upper leg.
>Move your feet as if you were walking on the spot. >Do the exercise with your legs extended. >Advanced users can lift one leg diagonally and extend one arm forward.
>Place only one foot in the center of the SENSOBOARD and gently lift the other, stretched-out leg. >The exercise can be performed with either slow circular repetitions or isometrically.
The exercise: Push up out of your shoulder and lift your hip until the torso and legs form a line. Perform this exercise on both sides.
The exercise: Tighten your torso muscles and keep your back straight and the head as an extension of your back (the tip of your nose points to the floor). Lift both knees a few centimeters off the ground.
The exercise: Slowly lift your pelvis from the dorsal position until your thighs and torso form a line. Only your shoulder blades and your head should touch the ground. Lower your pelvis successively until just above the ground and repeat the exercise.
Starting position: The SENSOBOARD is positioned sideways. Get down on all fours and place your forearms shoulder width apart on the SENSOBOARD. Make sure your elbow is positioned directly below your shoulder joint.
Starting position: The SENSOBOARD is positioned sideways. Lie flat on your back in front of the SENSOBOARD, bend your knees and place your feel hip width apart on the SENSOBOARD. The arms should remain beside your body with your palms facing up.
Whole body stabilization. Strengthens the buttocks, torso and pectoral girdle
Strengthens the back, buttocks and thigh muscles
6 Forearm push-ups while on your tummy ‘Core Performance’
5 Pelvic Lift ‘Bridging’
> Use dumbbells as additional weight. > Increase the difficulty with a deeper lunge.
> Parallel stance as in starting position. > The exercise can be performed with either slow circular repetitions or isometrically.
>Beginners can prop themselves on their knees. The intensity of the exercise increases the more the hips are extended. >Turn the SENSOBOARD so that the short side faces you. Through the narrower positioning of the hands on the SENSOBOARD, the weight is increasingly diverted to the arm flexors.
> Use dumbbells as additional weight. > Increase the difficulty with a deeper lunge. > Combine the lunges with Exercise 11 (shoulder press) using a medicine ball, for example.
Starting position: Turn the SENSOBOARD so that the short side faces you. Lie face-down on the board with your torso. Hold your head as an extension of your spine (the tip of your nose points to the floor).
The exercise: Lift the arms to shoulder height. The palm of your hand faces the ground. Make sure that you keep your shoulder down whiled doing this exercise. Do not swing your arms.
> Do this exercise with a bent torso.
> Placing the feet closer together increases the difficulty of stabilizing the torso on the SENSOBOARD. > Lift your arms and legs diagonally.
7 Forearm push-ups while on your side ‘Core Performance’ Whole body stabilization. Strengthens the side torso muscles
8 Abdominals ‘Core Performance’ Whole body stabilization. Strengthens the abdominal muscles and hip flexors
Starting position: Lie down sideways in front of the SENSOBOARD and place your forearm lengthwise onto the SENSOBOARD. The elbow should be positioned directly below the shoulder joint.
Starting position: Turn the SENSOBOARD so that the short side faces you. Sit on the SENSOBOARD so you are above the ball element. The exercise: Gently lift the bent legs off the ground and through engaging your torso muscles, try to keep your balance.
>Stretch your legs and pull them back to your torso. >You can do the exercise while keeping your legs extended.
Strengthens the shoulder, neck and arm flexor muscles
Strengthens the back, shoulder, neck and arm flexor muscles as well as the thigh, hip and buttock muscles
Starting position: Easystand. Stand upright, legs are slightly bent, the pelvis is locked into position. Make sure that you keep your back straight and stable. With slightly bent arms, hold the dumb bells at shoulder height. The backs of your hands face forward.
Starting position: Easystand. Stand with a bent torso, legs are slightly bent, the pelvis is locked into position. Make sure that you keep your back straight and stable. You hold the weight (f.e. Kettlebell) with your arms stretched. The exercise: Move your torso in an upright position while you stretch your legs and lift the weight headed by the elbows vertically.
The exercise: Slowly extend your arms upwards. During the extension, rotate your arms so that the palms of your hands face forward in the end position.
> The palms of your hands face forward for the entire exercise. > Extend one arm at a time. > Combine this exercise with Exercise 3 (Lunge ‘onefoot’).
Let´s start the „never ending ride“