Basic Ankle Stabilization Exercise With The Rocker or Wobble Board.

Objective: Increase stability of weak ankles, increase balance and coordination.

Description: You will want to use a corner of a room clear of any furnishings. Place the board so that it fits in the corner without hitting the base boards and allows enough room for you to stand on the board without feeling stuffed in the corner. You should now be ready to go. Remember...don't start this exercise if you haven't prepared by doing the Pre-Ankle Stabilization exercise on the floor only.

• Step One: Brace yourself by placing a hand on each wall and step up on the board with one foot first and then the other. Work you feet around on the board until you feel you are centered on the board. Some board will provide guides to help this step.
• Step Two: once you feel you are balanced and with your eyes open, looking forward try and pull your hands away from the wall. Leave them up so you can catch yourself if you start to fall.
• Step Three: Continue to work on the board in this manner until you can balance on the board for 1 minute without losing your balance with your eyes open looking straight ahead. Step Four: Rotate the rocker board 90 degrees and start again. * Wobble board users will normal require more time to master as you are working all directions of movement at the same time. When you have mastered this last move then rotate the board 45 degrees and work the oblique movement.
• Step Four: To complete the basic exercise you should master the above with your eyes closed.

Need a rocker board, balance board, or wobble board? We've got 'em! Click on this link and get one or more: balance, wobble, and rocker boards

Warning: Therapeutic exercises should not significantly increase pain during the exercise. Increased pain or symptoms could be a sign of a more serious condition and you should consult your health care professional for guidance.