31 Mar Eccentric Single Leg Heel Raise – Knee Bent, Off Step
HOW: Get set-up in front of a wall or an object to use for balance with your feet on an elevated surface, heels just off the edge. Begin by keeping your knees bent then lift your heels off the ground. When you are at...
31 Mar Double Leg Weight Shift – Circle
HOW: In a standing position, shift your weight in circles. Rotate by placing most of your body weight from the leftt, to your forefoot/toes, to the right, back towards you heal, and repeat. You can then also go the opposite direction. Start with small...
31 Mar Single Leg Weight Shift – Circle
HOW: Begin this exercise by balancing on one leg. Once balance is achieved, shift your weight in circles on your stable leg. Rotate by placing most of your body weight from the outside of your foot, to your forefoot/toes, to the outside your foot,...
31 Mar Single Leg Reach – Sagittal
HOW: Get set-up balancing on one foot. Begin this exercise by reaching as far as you can forward with the foot that is in the air. Then return to starting position and reach backward with the leg in the air while allowing your body...
31 Mar Pogos – Sagittal
HOW: Get set up in a standing position. Begin this exercise by bouncing on the balls of your feet moving forward <> backward. Think of yourself as a rubber band or a spring loaded coil. Be bouncy! FEEL: You should focus on maintaining a rigid/stiff foot/ankle...
03 Feb Ankle Dorsiflexion Mobilization – Static
HOW: Get your foot set-up and supported on an elevated surface while balancing on the other leg. To perform the mobilization, bring your knee and shin bone forward over your toes while keeping your heel down on the ground. While driving the knee forward,...
13 Jan Y Balance Exercise
HOW: Get set up in a standing position balancing on one foot on a firm surface. While maintaining balance, reach with your opposite foot in a Y-orientation - see video for demonstration and tips. FEEL: This should feel like you're promoting and controlling motion...
13 Jan Y Balance Exercise – Foam Pad
HOW: Get set up in a standing position balancing on one foot on a foam pad or unstable surface like a pillow. While maintaining balance, reach with your opposite foot in a Y-orientation - see video for demonstration and tips. FEEL: This should feel...
13 Jan Towel Curl
HOW: Get set up in seated position with your foot placed on top of a towel and make sure you're barefoot when performing this exercise. To begin the exercise, curl/bend your toes to bunch up the towel under your toes/foot. Lift your foot up...
13 Jan Single Leg Balance – Horizontal Head Turn, Foam Pad
HOW: Position yourself standing in a corner with your back to it, or with a wall, chair, or sturdy object near you. Pick up one foot and balance on the leg that is in contact with the ground on a foam pad or unstable surface...
