Banyan & Nomad Balance Series
Proprioceptive Neuromuscular Facilitation & Ankle Specific Exercises
For our program, we'll be focusing on strengthening patterns only, such as:
Shoulder stabilization exercises
Leg stabilization exercises
These activities increase independence while enhancing balance and lowering the fear of falling. This, in turn, helps increase circulation and range of motion while strengthening weakened muscle groups.
PNF aims to help you achieve better mobility and improve your overall quality of life by reducing pain and improving balance and coordination.
With the Balance Program, you can move more freely throughout your day without feeling restricted or limited by pain or weakness.
Proprioceptive neuromuscular facilitation (PNF) is a type of physical therapy that uses stretch and contraction techniques to improve joint and muscle function. And specific repetitive patterns of the upper and lower extremities. The repetition is necessary to gain new, more functional ways of movement.
It is based on the concept that muscles, tendons, and ligaments work in unison to create an efficient body movement.
PNF increases flexibility by lengthening the muscle fibers and strengthening muscles by strengthening their attachments to the bones.
PNF has been used to support various conditions, including chronic pain, arthritis, stroke, injuries, or other muscular-skeletal issues.
Lower Body/Ankle Specific Exercises
Lower body and ankle-specific exercises are an essential part of any fitness routine. These exercises can improve the strength and stability of your ankles, which can help enhance equilibrium while injury risk is decreased.
Strengthening the muscles around your ankles can also help support your lower body and reduce strain while walking or running.
Calf stretches are a great way to increase flexibility in the lower leg muscles.
Start with some basic stretches:
Stand facing a wall with one foot flat on the ground and one foot against the wall.
Lean against the wall, extend your calf muscle, and hold for 15-30 seconds.
Switch legs and follow the same steps.
Next, use balance exercises to strengthen your ankles, try:
Standing on one foot for 30 seconds at a time effectively improves coordination, stability, and balance in this area.
You can also do toe raises on both feet by lifting each foot off the floor separately and holding it for five seconds before returning it down again.
To reap the greatest benefits, cycle ten times on each side.
Add ankle weights for added resistance.
Finally, add some resistance training for a more intermediate level to target specific areas of weakness or imbalance.
Ankle weights are an excellent way to add extra load while keeping you stable during ankle workouts like calf raises or lateral shuffles.
When performing any of these exercises, be sure to go slow and steady - never 'bounce' into a stretch or activity, as this could cause further injury.