Ankle

SEATEDED
1. Warm-up
2. Ankle Extension and Flexion with straight legs (5 x). Use hands to add extra stretch to injured ankle
3. Ankle Circles both directions
4. Draw ABCs with injured ankle
STANDING WITH BRACE
5. Heel Raises (10-20 x)
6. Toes Raisesd (10-20 x)
7. Focus on Gait while walking Back

SEATED
1. Warm up the joints
2. Inner Arch Foot squeezes with flexed toes (5 sec) 5 sets
3. Outer Arch Foot squeezes with injured ankle crossed under. (5 sec) 5 set
STANDING WITH ANKLE BRACE
4. Heel Raises (10-20 x)
5. Toe Raises (10-20 x)
REPEAT 4 & 5 Back

SEATED
1. Warm up the joints
STANDING
2. Heel Raises (10-15 x)
3. Toe Raises (10 -15 x)
4. Single Leg Heel Raises (10-15 x). Rt & Lt
5. Bent Knee Single Heel Raises (10-15 x). Rt & Lt
REPEAT 2-5
6. Balance in a Corner. Single leg with knee lift hold. Close eyes. Rt & Lt
REPEAT 6 with progression on a soft base. 8. Cool down stretch Back

SEATED
1. Warm up the joints
2. Sweeping arms forward and back
3. Arms reaching across and up, down front. Add a slight wrist twist
4. Jump rope forward and back. Pump feet if able
5. Arms sweep up to the sides and down
6. Small straight arm circles forward and back 30 sec
7. Upper body rotations with towel between knees to work adducters with fingers lightly behind ears and elbows out
8. Knee arcs 8 x each side
9. Alternating knee arcs with opposite hand touching knee
REPEAT 8 & 9
10. Abductor presses with palms on outer thighs 30 sec
11. Adductor presses with prayer hands between knees 30 sec
REPEAT 10 & 11
12. Abdominal work with arms wide then contract to center 8 x
13. Tricep Lifts 5 sec 4 sets
REPEAT 12 & 13
14. Single Knee Lifts with hold 30 sec Rt & Lt
15. Double Knee Lifts with abdominal contraction 30 sec hold
16. Shoulder Drops for side bodies
17. Static Abdominal Hold 4 sets
18. Cool Down Stretches Back