these exercises should be done, not in quantity, but in quality, mostly slowly (at least at the start), with attention to details – the goal is to build neurological pathways/awareness and strength at the same time.
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| exercise: | starting position: | end position: | do’s: | don’ts: |
| double toe raises: | feet together – ankles pressed together – flat, with heels on the ground | feet together – ankles presses together, with heels raised off the ground as high as possible | make sure, the ankles touch each other at all times | do not let your feet roll to the outside of the ball of the foot |
| single toe raises: | stand on one foot – flat, with heal on the ground – the other foot is either pointing forward, backward, sideways or is close to the standing leg | same as beginning, but now high on the ball of the foot | keep the weight between the big toe and the ball of the foot of the standing leg | do not let your foot roll to the outside of the ball – no weight on the pointing foot |
| double knee bends | stand on both feet, feet together – knees straight | same as beginning, but let our heels get off the ground, knees bent as much as possible, almost sitting on your heels | keep your ankles and your knees together, and the body in the same stance during the duration of the movement | do not allow the feet to roll to the outside – do not let the body tilt in any direction |
| single knee bends | same as above, but this time one foot, the other either held forward, side ways, or backwards without weight | same as above (you may not get as low as with both knees) | as above; keep you knees pointed in same direction as your feet | do not change the position of the feet (nor let them roll to the outside), knees, and your stance at any time |