Exercise Program
Proprioception

Single leg balance

 

Equipment: none

Area: 2 sq ft

Directions: Stand on one leg with knee bent. Make sure form is good: chest and head should be up, the weight bearing leg doesn’t rotate or fall out to the side, and the knee doesn't wobble.

Sets/reps: 3-6x, 15-60sec

Modifications: Stand on pillow for added instability, rotate non-weight bearing knee in and out, rotate trunk right and left with or without a medicine ball, arms overhead with or without medicine ball doing sidebends fast, reach to floor, reach non-weight bearing leg to front/side/back.

 

Wobble Board

 

Equipment: wobble board

Area: 2 sq ft

Directions: place one foot on wobble board, then the other. Squat down and hold position, being sure to not touch the sides of the board to the ground.

Sets/reps: 3 x 15-30 seconds

Modifications: may use one or two legs, may hold squat position or perform regular squats on it, may include a medicine ball toss while holding position.

 

 

Landing from a jump

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Equipment: Box or bench (optional)

Area: 3 sq ft

Directions: stand on one leg on the box or bench, jump off and hold the landing (no extra hops or foot shifting).
Sets/reps: 3 x 6-12
 

 

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Jeanne Lewis, RN
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