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[Wellness Breakthrough <[e-mail]>]

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Three from my physical therapist earlier this month: 
Inversions: grab a band, wrap it around your foot, cross one leg over
the other, and pull against the band to the inside (like this). (3 reps
of 10-20 sets) Eversions: same thing, but don't cross over, and pull to
the outside. You won't have much range of motion out here, but I bet
it'll make you sore. (3 reps of 10-20 sets) Band walk: get a band and
wrap it around your feet such that it's snug when you're in your natural
standing position. Now widen out to a squat position, just outside
shoulder width. Drop into a squat and walk with the band on your feet,
first small steps left and right, then small steps forward and back (10
left, 10 right, 10 forward, 10 back). You should feel that not just in
your ankle and lower leg, but also around the outside of your glutes.
Great stability exercise. And one I forgot: don't forget balance
training. Try 3 reps of 30sec of balancing on each leg. Start with eyes
open on a flat surface. Then eyes closed on a flat surface. Then make
the surface unstable by rolling up a big towel into a cylinder and
standing on it, first with eyes open, then with eyes closed. It's
amazing how good of a workout that actually is on your stabilizing
muscles.


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