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...
HOW: In a seated position back yourself up against a wall. Place a strap around the ball of your foot while holding both ends with your hands. While keeping your core engaged raise your leg off the floor as high as you can. Use...
HOW: Begin in a seated position with a strap or a towel wrapped around the middle of your foot. Pull your foot in towards your butt. You may need to choke up on the strap to get leverage with your arms. When you get...
HOW: Sit at the edge of your chair with one leg straightened out in front of you. Stick your chest out and maintain this position while slowly leaning forward. The lean should be coming from the hips. FEEL: You should feel a gentle stretch...
HOW: Begin in a seated position with you back up against a wall. With the designated leg drive your heel into the floor until your heels get close your butt. Here I am using my socks on wood to slide my legs, key is...
HOW: Start in the quadruped position on your hands and knees with your toes tucked under your feet. Push the ground away from you with your hands, which will cause your body to go backwards onto your knees. Bring your butt as close as...
