Indo Board IndoFLO Balance Cushion Workout and Exercises
IndoFLO® - Miscellaneous Exercises The IndoFLO® fits perfectly into any integrated training program. You can perform single and two legged movements such as squats, lunges, and step routines. In addition, upper body work such as push ups, floor back bridges, stabiltiy ball routines, and cable or pulley machine workouts are greatly enhanced when using the IndoFLO® balance cushion in conjunction with any of our balance board decks.
IndoFLO® - One Foot Balance Exercise One foot exercise is great for rehab of ankle
and knee injuries as well as overall strength training.
- Start by placing one foot on the very end of the Indo Board and the other foot exactly over the center of the IndoFLO® cushion. If you are off center the board will be nearly impossible to balance successfully on one foot.
- Once your feet are placed correctly with equal pressure on both feet, slowly shift your body alignment and weight over the foot you have in the center of the deck. When you are properly centered the board will come off the ground easily. Engage your core along with your ankle and knee to stabilize the Indo Board.
More Information Getting Started Indo Board IndoFLO Balance Cushion:
Getting started on the Indo Board Original GF with the IndoFLO balance cushion is a simple and very safe process. The Indo Original GF includes two pieces, the Indo Original deck and the IndoFLO balance cushion. The IndoFLO cushion is placed on the floor and Indo Original deck is placed, centered, on top of the cushion. These two pieces do not move independently of one another and this is what makes the Indo Original GF so safe and useful for everyone from children to seniors. The IndoFLO balance cushion is mouth-inflatable and the amount of air put into the cushion greatly affects the stability and/or instability of the deck. Using the Indo Original GF on a hard surface such as wood, tile or concrete will allow you to hear the deck touch the floor which gives you audible feedback and lets you know when the board is not stable and flat.
Always remember the basic premise of using the Indo Board is to see how long you can keep the deck from touching the ground no matter what you are doing while using it. There are many progressions and modification that can be done by simply taking air out of the IndoFLO balance cushion or adding air to the cushion. With virtually all of the air out of the cushion the deck still has instability. When using the IndoFLO balance cushion with little or no air, it must be used with NUBBY SIDE UP to keep the deck in place. Adding air increases the instability and once you begin adding more than one breath of air you should use it NUBBY SIDE DOWN.
When using the Indo Original GF the GOAL is to keep the board from touching the floor. When placing the deck on top of the cushion the cushion should be exactly in middle of the board so that there is equal distance from front and back of deck and on either sides of deck. The deck should be perfectly flat on the cushion. Proper stance is important when standing on the Indo Original GF. You should have your feet centered on the deck, toes equal distance from toe edge as heel is from heel edge. And equal distance from the side of the feet to the ends of deck.
Proper posture is also very important. Your core should be engaged, knees slightly bent, never bending at the waist. A stacked stance with shoulders, hips and ankles over each other is the best stance and strive to avoid any upper body tilting and control arm movement by engaging the core. Always look ahead and not down as looking down shifts weight too far forward and off center.
Progressions for getting started on the Indo Original GF are to first try to hold the deck as steady as possible with very little movement of deck and attempt to not let any part of the deck touch the floor. From there you can move into a 45 degree squat rotating your hips back and keeping head and shoulders up with no breaking at the waist and remembering to keep board from touching the floor. Other progressions would be to perform a full squat without deck touching the floor or try rotational movements with a medicine ball or other weight.
Avanced Excercises with the Indo Board IndoFLO Balance Cushion:
There are many advanced exercises that can be performed using the IndoFLO GF and the IndFLO balance cushion. The Indo Original GF uses the Indo Original deck with the 14" IndoFLO balance cushion placed underneath the deck. These two pieces do not move independently of one another and this makes the Indo Original GF very safe and useful for everyone from children to seniors.
One of the best features of the IndoFLO balance cushion is the fact that it is mouth inflatable and does not require a pump to inflate. Remember that the amount of air in the cushion greatly affects the stability/instability of the deck. It is best to use the Indo Original GF on a hard surface so that you can hear the deck touch the floor thus giving you audible feedback when the board is unstable and touches the floor.
Also remember that when placing the wood deck on the IndoFLO cushion the cushion should be placed exactly under the middle of the deck so that it is equal distance from front and back of deck and equal distance from either sides of deck. When done correctly the wood deck will sit perfectly level on the cushion.
Some popular exercises that can be performed on the Indo Original GF are upright row, single leg lunge or split squat onto deck, regular and single-arm pushups, plank movements or just about any exercise movement that you are comfortable with.