Progress at your own pace — move on only when you feel confident
Place the board between two sturdy chairs. Use books or towels as bumpers to limit the tilt. Hold both chairs for support. Simply stand and get used to the shifting sensation.
Switch to thinner bumpers so the board tilts further. Keep holding both chairs. Practice until you can comfortably shift your weight from side to side with control.
Full range of motion now. Practice slow, controlled weight shifts — rock to one side, pause, then the other. Chairs still available for support as needed.
Fingertips on the chairs, then one hand, then hands hovering without touching. The chairs stay nearby as a safety net — you might need them on some days.
Once stable without support, layer in exercises on the board:
Bend knees 10–15°, keep weight centred. Start with 5 reps, build to 10.
Tilt and hold each side 3–5 sec. 8–10 reps per side.
Slowly look over each shoulder while balancing. 5 reps per side.
Extend one arm front, side, overhead. Switch. 5 reps per arm.
3–5 sessions per week, 5–10 minutes each. Consistency matters more than duration. Most people see improvements in balance and confidence within 2–4 weeks of regular practice.