14 Rehabilitation Exercises:
Restore Your Body Back to Health with COBA Board PLUS

• Description: This variation of the squat is performed with a slight incline or decline, which shifts the weight distribution and changes muscle activation.
• Instructions: Position yourself on the COBA Board with a slight incline. Perform a squat by bending your knees and hips, lowering your body while maintaining balance. Focus on pushing your weight back onto your heels. Return to the starting position.
• Targeted Muscles: Glutes, quadriceps, and hamstrings with a greater focus on the posterior chain.
• Rehabilitation Benefits: Squat downhill exercises emphasize the posterior muscles, helping to strengthen the glutes and hamstrings. This is useful for rehabilitating injuries related to the knees or lower back.

• Description: A deadlift involves lifting a weight from the ground by hinging at the hips while keeping the back straight.
• Instructions: Stand on the COBA Board with your feet hip-width apart. Hold a weight in front of your thighs. Hinge at your hips, keeping your back straight, and lower the weight towards the ground. Engage your glutes and hamstrings to return to the starting position.
• Targeted Muscles: Hamstrings, glutes, lower back, and core.
• Rehabilitation Benefits: Deadlifts are excellent for strengthening the posterior chain, which can alleviate lower back pain and improve posture. They are essential in rehab for recovering from lower back injuries or muscle imbalances.

• Description: This is a single-leg variation of the deadlift, which adds a balance component by lifting one leg while performing the movement.
• Instructions: Stand on one leg on the COBA Board, holding a weight in front of your thigh. Slowly hinge at the hip of your standing leg, extending the opposite leg straight behind you. Lower the weight towards the ground while keeping your back flat. Return to the starting position and repeat on the other side.
• Targeted Muscles: Hamstrings, glutes, core, and stabilizing muscles in the ankle and knee.
• Rehabilitation Benefits: Single leg deadlifts are beneficial for improving balance and coordination, which are often impaired after leg injuries. They also help in strengthening each leg individually, reducing asymmetry in muscle strength.

• Description: This exercise involves stepping to the side followed by a squat, engaging the lateral muscles of the legs.
• Instructions: Stand on the COBA Board and take a wide step to the side. Once your foot lands, immediately lower into a squat. Push through your heels to return to standing, then step back to the starting position. Repeat on the other side.
• Targeted Muscles: Gluteus medius, quadriceps, hamstrings, and adductors.
• Rehabilitation Benefits: Lateral side steps with squats help improve hip stability and strength, which are crucial in preventing knee injuries and aiding in hip rehabilitation. It also enhances lateral movement capability.They also help in strengthening each leg individually, reducing asymmetry in muscle strength.

• Description: The glute bridge is performed by lying on your back, lifting your hips towards the ceiling while keeping your feet flat on the ground.
• Instructions: Lie on your back with your feet flat on the COBA Board and knees bent. Lift your hips towards the ceiling by squeezing your glutes. Hold the position for a moment, then lower your hips back down.
• Targeted Muscles: Glutes, hamstrings, lower back, and core.
• Rehabilitation Benefits: Glute bridges are excellent for strengthening the glutes and stabilizing the lower back, making them ideal for rehabilitating lower back pain or hip injuries. They also promote pelvic stability.

• Description: This exercise involves sitting with your upper back on a bench and lifting your hips towards the ceiling while keeping your feet flat on the ground.
• Instructions: Sit with your upper back against a bench and your feet flat on the COBA Board. Place a weight across your hips. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees. Lower back down and repeat.
• Targeted Muscles: Glutes, hamstrings, and core.
• Rehabilitation Benefits: Hip thrusts are highly effective for activating and strengthening the glutes, which can improve lower body stability and reduce the risk of lower back and knee injuries.

• Description: Performed on all fours, the donkey kick involves extending one leg back and up towards the ceiling.
• Instructions: Start on all fours with your hands and knees on the COBA Board. Lift one leg towards the ceiling, keeping the knee bent at 90 degrees. Squeeze your glute at the top, then lower the leg back down without touching the ground. Repeat on the other side.
• Targeted Muscles: Glutes, hamstrings, and lower back.
• Rehabilitation Benefits: Donkey kicks are effective for isolating and strengthening the glutes, which can help in rehabilitating lower back and hip injuries. They also improve balance and core stability.

1. COBA Board™ X-TRA Heavy 30 LB. “Underneath” Bands

When you're going through rehab exercises, it's crucial to gradually build strength without pushing too hard too soon. The COBA Board™ X-TRA Heavy 30 LB. "Underneath" Bands are designed to help you step up your game in a safe, controlled way. Here’s how these bands can benefit your rehab:

• Increased Resistance: These bands offer up to 90 lbs of resistance when you combine all three, allowing you to progressively challenge your muscles as they get stronger.
• Smooth Transition Between Exercises: Switching between different resistance levels is quick and easy, which means you can keep your workout flow going without interruptions.
• Targeted Muscle Engagement: The bands attach underneath the COBA Board™, focusing the resistance on specific muscle groups, like your glutes, hamstrings, and quads. This can help you build strength in key areas needed for your recovery.
• Versatility: Whether you’re doing lunges, squats, or deadlifts, these bands add an extra challenge to standard exercises, making your rehab routine more effective.
• Portability and Convenience: The COBA Board™ setup is compact and easy to use, so you can do your exercises at home or take them with you on the go, ensuring you stay consistent with your rehab program.

The COBA Board™ X-TRA Heavy 30 LB. “Underneath” Bands are an excellent tool for advancing your rehab exercises. They allow for increased resistance, are easy to use, and can help you safely and effectively build strength during your recovery.

2. COBA Board™ Adjustable Glute Resistance Bands

The COBA Board™ Adjustable Glute Resistance Bands are designed to help you get the most out of your workouts, especially when focusing on glutes, hamstrings, and other lower body muscles. Here’s how they can help you advance in your rehab:

• Custom Fit for Maximum Results: These bands are adjustable, so you can tailor them to fit your body perfectly. This ensures that you’re getting the right amount of resistance and support exactly where you need it during your exercises.
• Versatility Across Exercises: You can easily adjust the resistance level (light, medium, heavy) depending on the exercise or your current strength level. This versatility is great for rehab because it allows you to gradually increase the intensity as you build strength.
• Comfort and Durability: Made from soft, stretchy fabric that won’t bunch up, these bands are comfortable to wear and won’t irritate your skin. Plus, they’re built to last, so you can rely on them throughout your rehab journey.
• Targeted Muscle Engagement: By adding lateral resistance to movements like squats, lunges, and hip thrusts, these bands help you focus on the muscles that are crucial for your recovery, especially your glutes.
• Portable and Easy to Use: The set comes with a mesh storage bag, making it easy to take your bands anywhere. This portability ensures you can stay consistent with your rehab exercises whether you’re at home, the gym, or traveling.

The COBA Board™ Adjustable Glute Resistance Bands provide a customizable, comfortable, and effective way to enhance your rehab exercises. With their adjustable resistance and durable design, these bands can h elp you steadily improve your strength and muscle engagement throughout your recovery.

3. COBA Board™ Core Sliders

These sliders are designed to add an extra challenge to your workouts, helping you build strength and stability in your core and lower body. Here’s how they can benefit your rehab:

• Enhanced Core Engagement: Using core sliders during exercises like lunges, planks, and mountain climbers forces you to engage your core more intensely. This can help you develop better core strength and stability, which is crucial during rehabilitation.
• Low Impact, High Reward: The smooth gliding motion provided by the sliders allows you to perform a variety of movements without putting too much strain on your joints. This is particularly important if you’re recovering from an injury and need to protect sensitive areas while still challenging your muscles.
• Versatile Use Across Surfaces: The dual-sided design means you can use these sliders on almost any surface, from carpet to hardwood. This makes them a convenient tool for your rehab exercises, whether you’re at home or at the gym.
• Total Body Conditioning: While the core is the primary focus, these sliders also help in toning and strengthening other muscle groups. Exercises like squats and lunges become more dynamic and effective when using sliders, helping you get more out of your rehab routine.

The COBA Board™ Core Sliders are a versatile and effective addition to your rehab exercises. They help engage your core more deeply, provide low-impact exercise options, and can be used on various surfaces, making them ideal for enhancing your recovery process.

Physical Rehabilitation with COBA Board PLUS

The COBA Board, combined with its accessories, is a fantastic tool for physical rehab, providing you with a safe and effective way to perform a variety of exercises. It’s perfect for strengthening your glutes, hips, and lower body, which are often key areas during rehab. With plenty of instructional videos available, the COBA Board ensures you’re performing each exercise with proper form, making it an ideal choice for recovering from surgeries, injuries, or chronic conditions. The COBA Board, along with its versatile accessories, supports you in rebuilding your strength with easy-to-follow, effective workouts.