| ce and stability are important for any person that | | | | opening will work well unless, of course, if the door |
| wants to maintain good health as well as prevent | | | | opens against where you are standing!. Stand facing |
| future injury. There are a number of exercises | | | | the corner approximately 1 foot away from the corner |
| available that can ensure that you will achieve better | | | | and you’ll be ready to start. |
| balance and spinal stability, using rocker boards, wobble | | | | Step One: Keeping your eyes open, place one hand on |
| boards, balance boards, or vestibular discs. We will go | | | | each wall and then stand on one foot on the floor. |
| over some of these exercises, but before you | | | | Step Two: Pull your hands slightly back from the wall, |
| perform any of them, you should do this Pre- Ankle | | | | but keep them up so you can catch yourself if you |
| stabilization exercise for the rocker board, balance | | | | start to fall. |
| board, and wobble board. This simple exercise serves | | | | Step Three: Make sure that you hold your head |
| two purposes: the more specific purpose is to help | | | | sraight, looking forward. Do not look down. |
| rehabilitate injured ankes. Rehabilitating an ankle can be | | | | Step Four: Alternate one leg with the other, trying to |
| sped up quite a bit just by doing these exercises. The | | | | stand as long as you can with out needing to brace |
| second, more broad, objective is to improve your | | | | yourself. |
| balance and prepare you for more difficult and | | | | Step Five: When you are able to stand for 1 minute or |
| challenging balance and coordination exercises. | | | | more without losing your balance, and without leaning |
| It is important that you become familiar with the use of | | | | against the wall, on each foot you are ready to move |
| these balance devices before going onto more | | | | on to step 6and subsequent, more difficult, exercises. |
| complicated exercises. Without familiarity, you may fall | | | | Step Six: Repeat above except this time close your |
| or stumble while doing the more complex exercises | | | | eyes. |
| and risk different injury. | | | | Step Seven: Once you have mastered the basic floor |
| Description: Before working with any rocker, wobble, or | | | | balancing exercises your are ready to move on to the |
| balance boards, doing a series of simple balance | | | | boards. |
| exercises on the ground will prepare you well for | | | | (If you would like to see pictures of this exercise, |
| advancing to more difficult regimens. You should not | | | | please go to and click on the "Exercise Tips" section.) |
| be wearing shoes, particularly high heels, during any of | | | | Warning: Therapeutic exercises should not significantly |
| the balance exercises. Not wearing shoes prevents | | | | increase pain during the exercise. Increased pain or |
| you from stumbling and also allows your feet to "feel" | | | | symptoms could be a sign of a more serious condition |
| where you are relative to gravity and the unsteady | | | | and you shouldconsult your health care professional |
| surface of the balance board. Find a corner in your | | | | for guidance. |
| home that is free of furnishings; the wall next to a door | | | | |