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Instructions:
Supine:
- Come to a position lying on your back
- Place your ankles on either a Swiss or Bosu ball, keeping your knees at a 70-90 degree angle
- From this position alternate lifting each ankle up and down into the ball
- This should be performed quickly and for the duration prescribed by your physiotherapist
Prone:
- For this variation, you will need a partner to assist the position of the Swiss ball
- Lie on your tummy and have the Swiss ball placed over your tail bone and gluteals
- From here, bend both knees so that your ankles are pressing against the ball and your knees at roughly a 90 degree angle
- From this position alternate lifting each ankle up and down into the ball
- This should be performed quickly and for the duration prescribed by your physiotherapist
