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We present a series of exercises performed with Pielaster to improve the balance, proprioception and strengthens the muscles of the lower leg.

Perform exercises regularly durantes 10-15 minutes a day and get great progress.


Exercise 1. Move both feet parallel swinging to the left and to the right.

 

®ZaMi. Illustrated by Ángel Alcaide Espinosa.


Exercise 2. Rocking back and forth.

Ejercicio propiocepcion tobillos plataforma inestable

®ZaMi.  Illustrated by  Ángel Alcaide Espinosa.


Exercise 3. Perform circular movements in the direction first clockwise and counterclockwise direction after.


®ZaMi.  Illustrated by Ángel Alcaide Espinosa.

 

As quick as the previous exercises become relatively easily, add the following exercises: 

 

Exercise 4. Exercise 1 on one foot. Swapping two feet.

®ZaMi. Illustrated by Ángel Alcaide Espinosa.


Exercise 5. Exercise 2 on one foot. Swapping two feet.

®ZaMi. Illustrated by Ángel Alcaide Espinosa.


Exercise 6. Exercise 3 on one foot. Swapping two feet.


®ZaMi.  Illustrated by Ángel Alcaide Espinosa.


The entire table can be realized with eyes closed. We recommend exercises progress from simple to more complicated.


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