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Balance and Stability

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On toes unilateral

Stand on right foot only while holding a firm support like a counter top or back of a chair. Lift your heel until you are on the ball of your right foot, lower slowly to the ground. Hold and repeat a ...more

On toes bilateral

Stand while holding a firm support like a counter top or back of a chair. Lift both your heels up until you are on the balls of your feet, then lower slowly to the ground. Hold and repeat as advised ...more

seated downward outer motion pull

Sit in a chair with the centre of a resistance band looped under the forefoot, and the ends of the band in each hand. Point your toes downward and turn the ankle inward, slowly return to neutral with ...more

seated downward motion pull

Sit in a chair with the middle of a resistance band looped under your forefoot. Place the ends of the band in each hand. Bend your ankle downward (point the toes) against resistance. Slowly return ...more

Seated upward motion pull

Attach a resistance band to a firm support in front of you (e.g. table leg) and looped the other end over the top of your foot. Pull your ankle upward (toes up towards your knee) against resistance. ...more

Seated inward motion pull

Attach a resistant band firmly to the leg of a chair or nearby firm object. Sit in a char with the other end of the the resistance band around the forefoot of the right foot. Turn the right foot/ank ...more

Seated outward motion pull

In a seated or lying position, wrap a resistance band around both forefeet. Using one foot to stabilize the band, and turn the other foot/ankle outward against resistance and slowly return to neutral ...more

Single leg hop

Standing on your right foot, put your weight forward on to your toes slightly, hop/spring upwards, landing on the right foot again. Repeat as advised by Ascend Physical Therapy & Wellness

Single leg declines

Stand on a step facing upwards with the toes and forefoot of your right foot on the edge of a step. Holding the hand rail for support, lower your right heel until it drops below the level of the step, ...more

Up on toes unilateral

Stand holding a firm support like a counter top or back of a chair. Lift both your heels up until you are on the balls of your feet, then lower slowly to the ground. Repeat as advised by Ascend Phys ...more

Seated ankle Inward with Band

Sit with a band or strap around your right foot, holding the ends of the band with each hand. Turn your ankle inward as if you were trying to face the sole of your foot to the left. Pull up with the ...more

Seated ankle outward with band

Sit with a band or strap around your right foot while holding the ends of the band with each hand. Turn your ankle outward as if you were trying to face the sole of your foot to the right. Pull up wi ...more