Wednesday, July 18, 2012

Day 18-Side Stepping on Full Foam Roller

Side stepping on full foam roller

This exercise is intended to challenge the balance further with side stepping on the foam roller.  It engages the leg abductors, which are an important component of balance and stasis.
To do this exercise you will need a full foam roller.  Place the foam roller on the floor about six inches away from the wall.  Then placing your hands gently against the wall step onto the roller with both feet.  Then you will exhale as you take a small side step towards the end of the roller and then inhale as you bring the other foot in to meet the first.  Then you will repeat until you reach the other end of the roller.  After this reverse directions until you return to the starting position.  Repeat 3-5 times
What to watch for:
Be aware of your safety.  These exercises are intended to strengthen the ankles, but if an ankle is really weak they may be dangerous.  Have a wall close so that you have assistance.  Side stepping on the floor is a good way to practice this exercise before adding the foam roller.
As always calming the nerves with the breath will always make balance exercises easier.

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