06 Jan Semi Tandem Balance
HOW: Get set-up standing with your feet touching but not directly together, have one foot half-way in front of the other foot. If you were to look down, one of your big toes should be in the middle of the other foot. Maintain your...
06 Jan Seated Knee Extension – PROM
HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Let gravity pull your knee into extension and/or use your hands as needed to...
06 Jan Seated Knee Extension Bag Hang – PROM
HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Place your foot into bag handles and place one handle above and below your...
06 Jan Foot Plantar Surface Self Massage – Lacrosse Ball
HOW: Get set up seated with a firm object that can roll back and forth positioned under your foot. Roll the object back and forth along your arch from the base of your heel bone to the balls of your feet. Apply your desired...
06 Jan Isometric Ankle Plantarflexion – Hand Resistance
HOW: Get set up in a seated position with your leg crossed over the other. The leg that is crossed is the foot/ankle you are going to be working on. With your foot/ankle in a neutral position, try to push your foot upward using...
06 Jan Isometric Ankle Inversion – Hand Resistance
HOW: Get set up in a seated position with your leg crossed over the other. The leg that is crossed is the foot/ankle you are going to be working on. With your foot/ankle in a neutral position, try to push your foot outward using...
06 Jan Isometric Ankle Eversion – Hand Resistance
HOW: Get set up in a seated position with your leg crossed over the other. The leg that is crossed is the foot/ankle you are going to be working on. With your foot/ankle in a neutral position, try to push your foot inward using...
06 Jan Isometric Ankle Dorsiflexion – Hand Resistance
HOW: Get set up in a seated position with your leg crossed over the other. The leg that is crossed is the foot/ankle you are going to be working on. With your foot/ankle in a neutral position, try to push your foot downward using...
06 Jan Tandem Balance – Horizontal Head Turns
HOW: Get set-up standing with your feet in a heel-to-toe position. Stand an arms distance away from a stable surface for balance as needed. While maintaining your balance, slowly rotate your head from one side to the other. FEEL: You should feel like your...
30 Dec Child’s Pose
HOW: Begin on your hands and knees. Push back into a child’s pose, round your back within your tolerance. Focus on bringing your butt as far back as possible, ideally, your butt will touch your heels while dropping your chest towards the floor. Keep...
