Ultimate guide to Ankle propioception - part two

Part two of my proprioception guide will involve a BOSU. This is an excellent bit of gym kit that can provide an unstable surface for you to stand, jump and exercise on. This is obviously very good for your balance but also helps your core stability as well. you can find BOSU's on websites such as Physique medical and other gym products websites.

11.  Stand on BOSU on one foot Round Side Down (RSD) and throw a ball to a friend or against a wall.

12. Stand on BOSU on one foot Flat Side Down (FSD) and throw a ball to a friend or against a wall. 

13. Hop up onto BOSU ( Not step up) FSD

14. Hop up onto BOSU eyes shut. Land and hold for 5 secs FSD.

15. Stand on one foot on BOSU and do a deep pistol squat RSD.

16. Stand on BOSU on one foot and do a deep pistol squat FSD

17. Standing on the BOSU on one leg FSD and do 20 deg hops in a circle twice round one way and twice back the other way.

18. Same exercise as 16. but 90 deg hops. 

19. Hop up onto BOSU doing a 180 deg jump, land and hold for 5 secs.

The list of exercises can continue endlessly please contact me for more info@midcornwallphysio.co.uk 

You can get more and more inventive and add in more BOSU's. Just remember to make an exercise just a little bit harder shut your eyes.