Balance is the key to all types of movement. Whether your exercising, playing sports, or doing activities of daily living. Balance is something that is incredible. From the time we are born until we are older adults. We need balance to prevent injury, improve coordination, optimize flexibility, and develop mind body connection. So physically where can we start with balance? Let’s start from the ground up, The feet.

Foot and ankle training is an important focus for improving balance. Increasing proprioception by strengthening the foot and ankle in different angles and ranges of motion can have many benefits for optimal performance.

Here are three beginner, intermediate, and advanced foot-ankle exercises using the Balanced Body MOTR to help with balance:

Standing Single Leg Movement: holding the MOTR upright, balanced on its base with the arm up, place one foot in the strap. While maintaining balance on the standing leg, move the strapped leg into extension, abduction, and circles. This is good for a beginner to help then understand how to maintain balance in different ranges of motion and to train muscle endurance.
Sets: 1-3 Repetitions: 12-15x

Decline Single Deadlift: lay the MOTR on the mat and place one brace under the arm side of the MOTR so it is on a decline. using the MOTR on a decline slope with one brace. Holding on to the straps, perform a single leg deadlift by tipping the torso forward and lifting the back leg. This is great for balance as well as providing a calf stretch for the standing leg.
Sets: 2-3 Repetitions: 8-12x

Standing Multi Direction Extension: using the MOTR lying on the ground with both braces in. Stand facing the arms and place one foot in the strap, perform hip extension and abduction without holding on to anything to challenge the balance with dynamic movement.
Sets: 2-3 Repetitions: 8-12x