"Around the World" Leg Exercise

A great exercise series that works effectively for lower extremity stability. It is great for runners, soccer players, lacrosse players, skaters, skiers; just about everyone. Equipment: theraband Start: You will need to make a loop and place the knot of the loop in the door. Close the door so that the band is secure. Take a few steps away from the door with the band placed around the right ankle (as shown) or your non-involved leg. Face the door, or referred to as "north," and with control slowly kick back your leg. Make sure your abdominals are engaged and that your hips stay level. You will feel your standing leg doing most of the work. Turn 180*, facing south, and proceed to kick forward with a slow and controlled motion. Next turn east or west, and kick the leg either out or in. Make sure to turn another 180* to work the opposite motion. To make this easier, you can tap your toe each time you kick back and progress to kicking back without a toe tap as your balance and stability improves. You can also place the band above your knee, onto your thigh, to avoid any torque in the knee. Remember to keep a soft bend in your standing leg. Repeat 3x10 each direction and each leg. For more information, visit: www.stoneclinic.com/rehab