HOW: Get set-up in front of a wall or an object to use for balance if necessary. While keeping your glutes and quads tight to keep your knees straight, lift your heels off the ground in a slow and controlled manner, then slowly lower...

HOW: Place a step in front of a wall or an object to use for balance. Step onto the box with the balls of your feet on the edge of the box, and your heels off the box. While keeping your glutes and quads...

HOW:  Place a resistance band around your forefoot. Using your hands, apply resistance to the band (shown in the video). Your goal is to slowly push your ankle down. Slowly return back to the starting position.   FEEL:  You should feel the muscles on the...

HOW:  Place a resistance band around your forefoot. Use your other foot to apply a line of resistance that is to the outside and closer than your working ankle (shown in the video). Your goal is to slowly push your ankle in a down...

HOW:  Place a resistance band around your forefoot. Use your other foot to apply a line of resistance that is to the inside and closer than your working ankle (shown in the video). Your goal is to slowly push your ankle in a down...

HOW:  Place a resistance band around your forefoot. Use your other foot to apply a line of resistance that is to the outside of your working ankle (shown in the video). You will have to cross you opposite leg on top of your working...

HOW:  Place a resistance band around your forefoot. Use your other foot to apply a line of resistance that is to the inside of your working ankle (shown in the video). Slowly push your ankle outwards. Imagine you are a car windshield wiper cleaning...

HOW: Move your ankle forward and backward in a pumping motion. The goal is to get comfortable with this forward and backward ankle range of motion.   FEEL:  You should feel all different parts of your ankle stretching and activating.   COMPENSATION:  Move just from the...

HOW: Move your ankle from side to side like a windshield wiper. The goal is to get comfortable with this side to side ankle range of motion.   FEEL:  You should feel all different parts of your ankle stretching and activating.   COMPENSATION:  Move just from...

HOW:  Draw the alphabet with your ankle. You can draw a CAPITAL or lowercase or lowercase alphabet. If after a surgery or injury, make sure to follow the instructions of your physical therapist as there may be ranges of motion you want to be...

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