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Towel Scrunch

  • Place foot on towel
  • Slowly curl toes and scrunch towel
  • Repeat as instructed
Sets: 2
Reps: 10

Dorsi-Flexion / Toe Extension Mobilization Kneeling

  • Kneel on one knee with towel or yoga mat
  • Extend the toes on the same side
  • Rock backwards until a stretch is felt in the ankle & foot
  • Hold and repeat as instructed
Sets: 1
Reps: 5
Hold Time: 20s

Dorsi-Flexion Mobilization Sitting

  • Sit in chair
  • Slowly slide one foot backward and lean forward until a stretch is felt in the ankle
  • Hold and repeat as instructed
Sets: 2
Reps: 5
Hold Time: 20s

Balance -- Single Leg Stance with Eyes Open

  • Stand with arms extended out to side
  • Have a chair or wall nearby for support in case you wobble
  • Lift hip and knee of one leg to 90 degrees
  • Head facing forward and eyes open
  • Hold as instructed
  • As you practice, you will be able to increase the hold time, working up to 30 seconds
Sets: 1
Reps: 3
Hold Time: 30s