Disclaimer: You should consult your physician before you start any of these exercises or any other exercise.
Ankle ABC’s
Instructions
- Get Warm
- Your big toe can be used to draw the letters of alphabet
- Repeat the alphabet 2x, on your left and right ankles.
Heel Raise For Calf Strengthening
Instructions
- Stand straight with your knees bent and balanced (hold on to something for stability).
- As demonstrated, raise your heels as high as possible.
- Repeat the process 10 times
- Do 3 sets
Calf Stretch
Instructions
- Place your hands on the wall, and stand in front of it.
- Keep one foot in front and the other in back.
- Slowly lean against the wall until you feel some stretch. Make sure your heel is on the ground.
- For 30 seconds, hold the button down.
- Repeat this 2x per side
Single Leg Stance Eyes Open – Arms at Side, Then Arms Out
Instructions
- Keep your arms straight at your sides and then, when you feel comfortable, stretch your arms out towards the sides.
- If possible, lift one leg’s knee to 90 degrees
- Keep your head forward with your eyes open.
- Tentatively hold for between 10-30 seconds
- Repeat the process 2-3 times
Important: Make sure you have something that you can grab onto if you need it.
Single Leg Stand Eyes Closed
Instructions
- Keep your arms straight at your sides and then, when you feel comfortable, stretch your arms out towards the sides.
- If possible, lift one leg’s knee to 90 degrees
- Forward facing the head
- Close-up Eyes
- Tentatively hold for between 10-30 seconds
- Repeat the process 2-3 times
Important: Make sure you have something that you can grab onto if you need it.
Single Leg Stance on a Pillow or Similar Soft Surface
Instructions
- Place your arms on your sides and place a pillow between your legs. When you feel comfortable, stretch your arms out towards the sides.
- If possible, lift one leg’s knee to 90 degrees
- Keep your head forward with your eyes open.
- Tentatively hold for between 10-30 seconds
- Repeat the process 2-3 times
Important: Make sure you have something that you can grab onto if you need it.