Reminders for Stretches & Exercise Prescription
Ankle Alphabet
Part 1
• Trace the alphabet with foot A to Z (capital letters).
• When finished, switch feet.
Make sure to…
Do the exercise from your ankle, not from the knee.
Ankle Alphabet
Part 1
• Trace the alphabet with foot A to Z (capital letters).
• When finished, switch feet.
Make sure to…
Do the exercise from your ankle, not from the knee.
| ankle_alphabet.pdf |
Ankle Propioceptive Training-Balance
Part 1
• Put your arms out, stand on 1 foot.
• Hold for 30 seconds.
• Switch feet and repeat.
Part 2
• Rest your arms at your side, stand on 1 foot.
• Hold for 30 seconds.
• Switch feet and repeat.
Part 3
• Put your arms out and stand about 1-2 inches away, perpendicular to a wall/table at the end of your fingers.
• Close your eyes, stand on 1 foot.
• Hold for 30 seconds.
• Switch feet and repeat.
Part 4
• Rest your arms at your side.
• Close your eyes.
• Stand on 1 foot and hold for 30 seconds
• Switch feet and repeat
Part 1
• Put your arms out, stand on 1 foot.
• Hold for 30 seconds.
• Switch feet and repeat.
Part 2
• Rest your arms at your side, stand on 1 foot.
• Hold for 30 seconds.
• Switch feet and repeat.
Part 3
• Put your arms out and stand about 1-2 inches away, perpendicular to a wall/table at the end of your fingers.
• Close your eyes, stand on 1 foot.
• Hold for 30 seconds.
• Switch feet and repeat.
Part 4
• Rest your arms at your side.
• Close your eyes.
• Stand on 1 foot and hold for 30 seconds
• Switch feet and repeat
| balance.pdf |
Doorway Stretch
Part 1
• Stand in between a door frame.
• Make a 90° angle with both of your arms out, fingers pointed towards the ceiling.
Part 2
• Position your elbows at ear level.
• Rest forearms on door frame, lean forwards.
Part 3
• Position your elbows at shoulder level.
• Rest forearms on door frame, lean forwards.
Part 4
• Position your elbows at mid-rib level.
• Rest forearms on door frame, lean forwards.
Part 1
• Stand in between a door frame.
• Make a 90° angle with both of your arms out, fingers pointed towards the ceiling.
Part 2
• Position your elbows at ear level.
• Rest forearms on door frame, lean forwards.
Part 3
• Position your elbows at shoulder level.
• Rest forearms on door frame, lean forwards.
Part 4
• Position your elbows at mid-rib level.
• Rest forearms on door frame, lean forwards.
| doorway_stretch.pdf |
Quad Stretch
Part 1
• Lay on your back.
• Bend your left knee and bring your left foot out to your side.
• Drop your knee to the ground while keeping your butt on the ground.
• Switch.
Part 1
• Lay on your back.
• Bend your left knee and bring your left foot out to your side.
• Drop your knee to the ground while keeping your butt on the ground.
• Switch.
| quad_stretch.pdf |
Toe Point
Part 1
• Point your left foot while pulling back (flex) your right foot.
• Hold for 5 seconds.
• Reverse for 1 second.
• Do this 10 times.
Part 1
• Point your left foot while pulling back (flex) your right foot.
• Hold for 5 seconds.
• Reverse for 1 second.
• Do this 10 times.
| toe_point.pdf |
Twist Stretch
Part 1
• Lie down on your back.
• Bend your knees.
• Pick up your butt and move it 4 inches to the left.
• Straighten your right leg.
• Bring your left knee to the other side of your right leg.
• Keep your left shoulder on the ground to stretch your back.
Part 2
• Straighten your knee to stretch your hip rotation.
• Hook your foot on an post (e.g. chair leg, table leg, etc.)
Part 1
• Lie down on your back.
• Bend your knees.
• Pick up your butt and move it 4 inches to the left.
• Straighten your right leg.
• Bring your left knee to the other side of your right leg.
• Keep your left shoulder on the ground to stretch your back.
Part 2
• Straighten your knee to stretch your hip rotation.
• Hook your foot on an post (e.g. chair leg, table leg, etc.)
| twist_stretch.pdf |
