How to inflate the balance board ?1) Find the hole on the 4th outer ring;2) Insert the needle of the pump into the tiny hole for inflation; Carefully insert the needle at a slight angle 10-70° into the valve.3) Be sure the needle is fully inserted to the hole, otherwise, it might be very difficult to inflate the balance board.4) Stop inflating when the cushion's height reaches 2 inches height, Do not over inflate.Back Pain Reliever & Effective Massage Therapy: Sitting: Good for active sitting, muscle strengthening and joint Standing: Increase feet, knee, ankles and hip stabilityBack strengthening Exercises Core Stability: Great Workout equipment to help you improve balance.Instruction:Insert the needle of the pump into the tiny hole for inflation; Insert the needle only without the body of the pump into the hole for deflation. Find the hole on the 4th outer ring--One spiky dimple is replaced by that tiny hole.Warning:Product is not for children under 3, pump is not a toy. Adults use only before commencing exercise, always consult your doctor or therapist.