Pre-Ankle Stabilization Exercise For The Rocker, Balance, and Wobble Board.

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

Description: Prior to working with the rocker, wobble, or balance boards, you must prepare by doing a series of simple balance exercises on the ground. You should not be wearing shoes during any of the balance exercises. Find a corner in your home that is free of furnishings (the wall next to a door opening will work well). Stand facing the corner approximately 12 inches out from the corner and you'll be ready to start.

• Step One: With you eyes open, place one hand on each wall and stand on one foot.
• Step Two: Pull your hands slightly back from the wall, but keep them up so you can catch yourself if you start to fall.
• Step Three: Concentrate on holding your head straight, looking forward.
• Step Four: Alternate between legs trying to stand as long as you can with out needing to brace yourself.
• Step Five: When you are able to stand for 1 minute or more without losing your balance on each foot you are ready to move on.
• Step Six: Repeat above except this time close your eyes.
• Step Seven: Once you have mastered the basic floor balancing exercises your are ready to move on to the boards.

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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.