Ankle wobble board side to side exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ankle wobble board side to side )

View Report

–

Name of exercise  AROM ankle inv/ever bil w/wobble board
Other names of exercise Ankle wobble board side to side
Description of exercise Ankle wobble board side to side exercise is a simple yet effective exercise that helps improve ankle stability and balance. It involves standing on a wobble board with feet shoulder-width apart and shifting the weight from one side to the other, causing the board to tilt. This movement challenges the ankle muscles and joints to work together to maintain balance, strengthening them over time. It also helps to improve proprioception, which is the body’s awareness of its position in space. This exercise can be modified by increasing the difficulty level of the wobble board or by performing it with eyes closed. It is beneficial for athletes, individuals recovering from ankle injuries, and anyone looking to improve their overall balance and stability.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with both feet on wobble board.
  • Move side to side as shown.

    • –

    Video Tutorial

    https://www.youtube.com/watch?v=TgWcVmG4Tug%26pp=ygULI2Fua2xlYm9hcmQ%253D

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise Stabilization
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Supination, Pronation
    Type of Action Eversion, Inversion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves balance
  • Strengthens ankle muscles
  • Increases ankle stability
  • Enhances coordination
  • Can be used for rehabilitation
  • Helps prevent ankle injuries
  • Increases ankle range of motion
  • Can be used for physical therapy
  • Can be used for sports training
  • Can be used for general fitness

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The ankle wobble board side to side exercise should be avoided if you have any acute or chronic ankle injuries, such as sprains or strains. It should also be avoided if you have any current pain or discomfort in your ankle, foot, or lower leg. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability and control. If you are pregnant or have any medical conditions that could be exacerbated by this exercise, it is important to consult with your doctor before attempting it. It is always important to listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use controlled movement and try not touch the sides of the board on the floor.

    • Helpful in Diseases

  • Ankle sprains
  • Ankle instability
  • Ankle arthritis
  • Achilles tendonitis
  • Plantar fasciitis
  • Posterior tibial tendon dysfunction
  • Peroneal tendonitis
  • Ankle fractures
  • Ankle impingement syndrome
  • Ankle ligament injuries

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articlesacral mob PSIS exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleSingle leg wobble board balance exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR