During my third week in physical therapy, we continued the same exercises from the previous week but added some challenge to them. You can check out those exercises here and read about my gait analysis here.
I continued to do adductor strengthening by standing on one leg and pressing the other leg into a wall or table. However, this week we added balance by standing on an unstable surface. I’ve continue to hold this for 5-6 seconds, 10 times on each side.
While in PT I continued the ball toss standing on an unstable surface. My PT had me throw the ball with my right arm only, left arm only, both arms, and then from above my head- 20 times each way for a total of 80 on each foot. The ball I have at home is light and I don’t have a net, so instead I have just been using a weight and pushing it in and out.
I’ve also continued bridging with a ball between my knees but added some stability work to this: After bridging up I then march by lifting each foot just slightly off the ground while keeping my pelvis completely straight- 5 lifts on each side- and then lower both hips back down to the ground, repeating for 10 times total.
The plan is to continue with 2 sessions this week, and then 1 session per week for the following 2 weeks. Hopefully after that I will be done if I keep progressing well!
Do you ever do workouts on an unstable surface to make an exercise more challenging?
Have you ever done any of these exercises?