Ankle Series
The ankle series is a combo exercise you can do on your instability disks that will have a dramatic effect on the strength and flexibility of your feet and ankles.
Procedure:
There are four mini-exercises in this exercise. All should be done with the balls of your feet in the middle of the disks, standing upright (make sure not to hunch) and with as light of a grip on the poles as you can manage.
- Rock the disks forward and backward, getting the front and back edges of the disks to touch the ground (or very close to it).
- Rock the disks side to side, touching/almost touching the side edges to the ground
- Rotate the disks in a circle, rolling your ankle and foot muscles to move the disk. Make sure to roll both diretions
- Raise your ankles as high as you can and hold this position...repeat.
Tips:
These are great exercises to do any time of the day.
- Watching TV? No problem.
- Talking with a friend? Piece of cake.
- Eating dinner? Pro status.
Required Equipment:
Instability Disks
Optional Equipment:
Balancing Poles
Focus:
Balance
Body Awareness
Coordination
Hand Eye Coordination
Neuromuscular Control
