Ankle Sprain: Wall Squat Core Activation

This exercise can help with the retraining of the core stability, hip, leg and ankle muscles after an acute ankle ligament sprain. If you experience pain or you’re unsure about this exercise please consult your local Physiotherapist before continuing. Wrap a closed loop resistance band around the thighs just above the knees. Then position yourself so that your low back is fully leaning up against the big ball on the wall. Keep your posture nice and tall but don’t arch your low back when leaning upright against the big ball. Next, engage you inner core stabilizers by contracting your pelvic floor muscles and pulling your transverse abdominal muscles below your belly button inwards, hugging your spine. Remember to keep breathing. Leaning your weight on the ball slide downwards doing a wall squat while you maintain static isometric pressure against the resistance bands. Keep your knees over your ankles and in alignment with your second toes. Hold the wall squat for 10 seconds. Repeat this for ten repetitions doing three sets daily. 

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For the next article in the series: click here >>Ankle Sprain: Squat Clock Reaches