Balance Training with the TOGU Jumper

It has been reported that 75% of Americans older than 70 years old are diagnosed as having “abnormal” balance. This number is actually alarming because balance problems can make basic tasks, like walking, standing, or sitting, very difficult to do. As such, many people within this age bracket will turn to a Physical Therapist (PT) to receive help with their balance problems.

While balance can be helped by a PT later on in life, it is never too early to start balance training. Beginning to balance train early in life, will reduce your risk of falls and injuries as you age. Simply by performing a couple balance exercises one can prevent “abnormal” balance later in life.

One of our personal favorite products that can be included in a balance training routine is the TOGU Jumper. We found several fun exercises to perform with the Jumper that can improve both balance and strength. These exercises are best to be performed by a younger audience.

Try these exercises with the TOGU Jumper today:

Squats

Start by standing on the top of the dome with your feet apart. Squat down low until your thighs are parallel to the floor and heavy on your heels (like you’re sitting down in a chair). Come back up to complete the move.

Jumping Side Squats

Place your left foot in the center of the Jumper with your right foot parallel to your left and on the floor. Squat down low and then in one quick motion, lift your body up and jump to your left so your right foot replaces your left foot on top of the Jumper. Your left foot should now be on the floor.

Lunges

Turn the Jumper upside down so the flat side is facing upwards and the dome side is on the floor. Start with your feet shoulder width apart in front of the Jumper. Step onto the surface of the Jumper with your right foot and lower your hips so your right thigh is parallel to the floor. Your right knee should be positioned directly over your ankle and your right foot should be pointing directly forward. Your left knee should be bent at a 90-degree angle, and pointing toward the floor. Your left heel should be lifted off the ground. Return to the starting position and repeat on the other leg.

Jump Squat

Start with the dome of the Jumper facing upward. Stand in front of the dome. Squat down low like you did in the first move, but when you come up jump forward so you land on top of the Jumper. Step back to the ground and repeat.

Squat into a Teeter-Totter Plank

Turn the Jumper upside down so the flat side is facing upwards and the dome side of the Jumper is on the floor. Start by standing in front of the Jumper. Squat down low, but instead of coming back up after you get to your lowest point, reach out and grab the sides. Step your legs out so there is a straight line from your shoulders, to your hips, and to your ankles. Tilt the Jumper to the left and hold. Then tip the Jumper to the right and hold.

Crunches

Start by lying on the Jumper with the highest part of the dome touching your lower back. Put your hands behind your head. Lower your upper body to the ground, then engage your core as you pull yourself up to perform a crunch.

Back Extensions

Start by laying on your stomach on top of the Jumper with your toes on the floor. Bring your arms to the sides of your head so they are at a 90-degree angle. Keep your shoulder blades together. Keep your core tight as you lift your upper back into an extension. Squeeze your upper back muscles when you reach the top. Relax your muscles, then lower yourself back down.

Lateral Balance

Lay on your right side with the center of your waist directly on top of the Jumper. Extend your legs straight out and keep your right forearm on the floor. Extend your left arm out straight and balance.

Hip Stretch

Start with your right knee on the top of the Jumper and your left leg in front of the Jumper. Your left ankle should be positioned directly under your knee. Lunge forward until your left hip opens. If this feels good, bend your right knee and grab your ankle or foot to increase the stretch.

Just by performing some of these exercises, you can be on the right track for having better balance later in life. It is worth noting that while we do recommend these exercises, your primary healthcare provider should be the person to determine if a balance training routine is appropriate for you. Talk with them before starting any exercise routine.