Therabands are excellent tools for dancers! With the band's help, we can build our strength and enhance our flexibility in a variety of ways. One of the most popular ways that dancers use Therabands is to develop foot and ankle strength.

Try it yourself with these 3 exercises:

1. 4-Step Flex and Point

Begin with the middle of the band wrapped around the ball of your foot as well as your toes, holding one end of the band in each hand. Sitting up tall in parallel and engaging your abdominals, pull back the ends of the bands so that your foot is fully flexed. Now you are ready to begin.

Step 1: Extend your ankle into the band, keeping the toes flexed up

Step 2: Keeping your ankle extended, point your toes so that you are now at your maximum point

Step 3: Flex your toes back, keeping the ankle extending into the band's resistance

Step 4: Flex the ankle so that you are back to the starting position, in your maximum flex

Repeat for 10 rounds and switch feet.

2. Wings

Begin with the middle of the band wrapped around the ball of your foot as well as your toes, holding one end of the band in each hand. Point your ankle and toes, paying attention to keep your leg and foot completely parallel. This is your starting position.

Step 1: Push your pinky toe into the band's resistance so that your ankle is in an outward winged position and hold

Step 2: Push your big toe into the band's resistance to lengthen the outside to an inward wing position and hold

Repeat 15 times and switch feet.

3. Full Ankle Circles

For this exercise, we will be combining the previous two exercises to achieve a full ankle circle. Begin with the middle of the band wrapped around the ball of your foot as well as your toes, holding one end of the band in each hand. Sitting up tall in parallel and engaging your abdominals, pull back the ends of the bands so that your foot is fully flexed. Now you are ready to begin.

Step One: Wing the ankle with flexed foot so that the pinky toe presses into the band

Step 2: Keeping the winged position, extend the ankle. The toes are still lifted

Step 3: Point the toes as you press the big toe into the band. You'll end up in the inward wing position with a full point

Step 4: Keeping the internal wing position, flex the toes. The ankle is still extended down into the band

Step 5: Flex the toes as you rotate the ankle back to parallel. You are back in the starting position

Repeat 10 times, reverse the circle for 10 repetitions, and switch feet.

Now put those strong ankles to good use! Enrol for a class at BoPPA today.

Team BoPPA xx

Comment