Make sure you master the beginning and intermediate level exercises before progressing to these ones.
1. Double Leg Circles
-Shift your weight in a circle, from the left side of your feet, to the balls of your feet, to the right side of your feet, and then back into standing.
-Go in BOTH directions to make sure you are targeting all muscles inside and outside the foot/ankle
-This is a SLOW and CONTROLLED exercise, know your limits!
2. Single Leg Woodpecker
-Find your balance on one leg first before you progress the exercise
-Shift the weight onto the balls of your foot, and use the muscles in your feet/ankle to bring yourself back into a standing position
-This is a SLOW and CONTROLLED movement, make sure you are keeping your balance and not swaying back and forth througout the exericse
3. Single Leg Banded Arch Lifts
-Make sure there are even points of contact between the heel, big toe, and small toe - these points of contact should NEVER lift
-While keeping even pressure, lift your arch. The goal is to lift the arch without lifting the big toe up.
-If you lift up your big toe, curl your toes, or lose your ankle position, the band will snap - this means you are not activating your arch correctly, and go back to the beginner exercises.