Hey everybody, it’s jo. today i’m gonna show you some balance and coordination exercises. These are actually gonna be moving instead of standing in one spot. So you might want to get close to a wall or a rail that you can hold on to for a little bit of balance. The first one is gonna be just walking one foot in front of the other. Almost like you’re walking on a tight rope, or walking the line like Johnny Cash would say. Try and look straight ahead if you can, and place one foot right in front of the other. If you feel like you’re.
Really off balance with this, you can actually spread them out just a little bit, but keep that narrow support. But really try and put one right in front of the other. If you get this mastered, then you can actually start moving your head side to side. Again this is probably something you don’t want to try right away. Cause you might fall over. And then you can move your head up and down. The next one, is what we call a grapevine, or crossover. So you’re gonna turn sideways. You’re gonna take that outside foot, cross.
It over the other, and bring the other foot out. then go behind and out. so just over, under. Almost like you’re braiding your feet. Again, try and look straight ahead if you can, and if that becomes easy, then you can start turning your head side to side while you’re doing it. And then up and down. The next one is gonna be walking up on your toes. Try and stay up keeping those heels off the ground the whole time. Almost like you’re walking in high heels. And then change it to walking on your heels and keeping the toes.
Up in the air. this one’s actually a little bit harder, so again, if you need something to hold on to, make sure you’re staying close to the wall, rail, or if you have your cane, you might want to use a cane. So there you have it. Those are your balance and coordination exercises with movement. If you have any questions, leave them in the comments section. If you’d like to check out some other tutorials, go to AskJo Don’t forget to follow me on Facebook and Twitter. And remember, be safe, have fun, and I hope you feel better.
Ankle Sprain Exercise X Excursion Exercise
This exercise needs very little tools but is essential to decrease your reinjury rate by 2030% First, tape a large X on the floor as shown here Stand with one foot in the centre of the X This is the ankle that you are exercising Next, reach out with your other foot to touch as far along each piece of tape as you can Without falling over And remember, you are just touching the ground, not putting all your weight through or steadying yourself Touch with the heel on for the front two and the toes for the back two.