A Bosu, also known as a “blue moon” during Occupational Therapy and Physical Therapy, is a great piece of exercise equipment for adults and children alike. A Bosu helps to work on balance, trunk control, strength, endurance, motor planning and body awareness. A Bosu is flat on the bottom and round on the top; and it can be used either with the flat side down on the floor or with the round side on the floor. Even a more simple body position, such as lying in prone (on stomach) over the Bosu, with your hands flat on the floor, and arms and shoulders supporting your body in an extended position, really helps to work on your upper back and neck strength, endurance, and weight bearing through your upper body. Listed below are several activities to try out at home or at the gym; let the workout begin!
Standing Exercises with a Bosu:
The activities below can be used in a standing position on top of the Bosu, either with both feet on the Bosu, or balancing on one leg to really challenge your balance
- Balloon volleyball: see how long you can keep the balloon in the air before it hits the ground and before you lose your balance
- Catch: use a variety of size/weighted balls to throw and catch with a partner; by mixing it up, you will more greatly challenge your center of gravity
- Crossing midline: have game pieces to the right side and left side of the Bosu, have child use opposite arm/hand to pick-up game pieces reaching across their body
- Inverted bowling: stand with head between legs, using one hand lightly to support self if needed, and using the other hand to toss/roll the ball towards the pins (you could also create your own bowling pins using plastic cups, toilet paper tubes, empty plastic bottles, etc.)
Yoga Poses with a Bosu:
The activities below incorporate traditional yoga poses on top of the Bosu. To start off, try out the yoga pose on the floor next to the Bosu first, and then build-up to maintaining the yoga poses on top of the Bosu once you are ready to challenge yourself. See pictures below for examples of these positions.
- Boat: Seated on Bosu, lean backwards slightly and lift legs into 90 degree angle, with arms lifted straight in front
- Plank: Place both hands or both elbows onto the top of the Bosu, tuck toes under and lift back and bottom towards theceiling,keeping your entire body in a straight line like a table
- 4 point (contralateral limb extension): Place your right knee onto the center of the bosu, and place your left handonto the Bosu for support; then extend your right arm and left leg, keeping your head and neck neutral with your spine **Then make sure to switch sides, placing your left knee onto the center of the Bosu, and using your right hand for support
- Airplane: Step onto the center of the Bosu with one foot, resting the opposite foot lightly on the floor until you are ready to lift it off the ground behind you; lean slightly forward, bringing arms out to the side like airplane wings, and then slowly lift the leg (resting on the floor) up behind you
Note: Make sure to have adult supervision when trying these activities, as it is easy to lose your balance. Also, it is always a good idea to have mats or pillows nearby, in case you fall. Lastly, ask your occupational therapist or physical therapist if you have any further questions on how to correctly position your body for the exercises above.