The BOSU (Both Sides Up) can enhance any workout as it requires your patients to use more muscles to stabilize their bodies. The BOSU can also be helpful in rehabilitation as demonstrated in a 2013 research study showing that unstable surfaces induce higher muscle activity with lower loads when performing a squat exercise(1). Our partners at WebExercises.com share instructions for BOSU exercises that will assist patients in making core exercises part of their at-home care routines.
1. BOSU® Oblique Crunch – Begin with your back on BOSU® and feet ﬂat on ﬂoor. With neck in neutral position, place hands behind head. Lift shoulders upward and rotate torso so one elbow is toward ceiling. Pause then lowly lower back to starting position. Perform 3 sets of 10 reps.
2. BOSU® Straight Arm Plank – Begin kneeling in front of BOSU® with dome side down. Grasp handles on sides keeping arms fully extended. Lift knees off ﬂoor to attain a straight plank position with chest and shoulders aligned over center of platform. Keep elbows straight and maintain an aligned position. Hold for 20 – 30 sec. Slowly lower knees back to starting position. Repeat 2 times.
3. BOSU® Kneeling Hip Hinge Balance – Kneel with your shins centered on top of dome. Lift toes off ﬂoor and elevate lower legs until they are about parallel to the ﬂoor. Slowly hinge forward from the hips about 45 degrees. Simultaneously reach forward with straight arms until ﬁngertips are close to ﬂoor. Pause then slowly lift up to the starting position. Perform 3 sets of 10 reps.
4. BOSU® Stationary Lunge – Stand on ﬂoor facing dome, approximately 24 inches from edge of platform. Hold a dumbbell in each hand (optional). Step forward and center one foot on top of dome while ﬂexing both knees approximately 60 degrees or less. Slowly bend knees to 90 degrees of ﬂexion. Perform 3 sets of 10 reps on both sides of the body.
5. BOSU® Supine Hip Lift – Turn the BOSU® dome side down and lie on your back with heels resting on the platform, knees bent approximately 90 degrees. Slowly lift your hips until your body is in a line from shoulders to knees. Stabilize with the core muscles to keep the platform from tipping in any direction. Pause then slowly lower hips back to starting position. Perform 3 sets of 10 reps.
Download and offer the official BOSU & WebExercises.com handout to share with patients in clinic!
Click on image above to access the free handout!
This content is by Dr. Dave Cruz. The author’s opinions are their own and PT Aligned does not take responsibility for content statements and opinions. You should seek expert counsel in evaluating opinions, treatments, products and services. For more info see our Editorial Policies.