Lumia Wellness DG166716452837 Ankle and Foot Exerciser Single Leg Footboard User Guide
- July 21, 2024
- Lumia Wellness
Table of Contents
Lumia Wellness DG166716452837 Ankle and Foot Exerciser Single Leg
Footboard
Specifications
- Product Name: Single Leg Footboard Exercise Guide
- Usage : Balancing, mobilization, activation exercises
- Surface: Level, hard surface (wood, tile, concrete)
Product Usage Instructions
Getting Started
- Step 1: Find a level, hard surface (wood, tile, concrete, etc.) to perform these exercises. Softer surfaces such as carpet, grass, or rugs are not recommended as they hamper the balancing of the rods.
- Step 2: Arrange the wooden bars according to your desired exercise. Spend a few minutes doing mobilization exercises before moving onto activation/balancing exercises. For asymmetrical configurations, flip the orientation of the rods accordingly when using it for your left foot.
- Step 3: Slowly step onto the footboard and perform the movement/maintain balance. Perform the movement or maintain balance for 10-15 seconds each foot. For beginners, hold onto a chair, table, or railing to catch yourself if you lose balance. Keep your heels and the ball of your feet planted on the footboard. Keep your toes splayed and planted
- Step 4: Repeat 3-4 times per session, 3-5 sessions per week.
Mobilization/Stretch Exercises
NOTE : (all footboard configurations are shown for your right foot)
Mobilization exercises are used to help warm up and stretch the specified areas. Try to focus on keeping your heel and forefoot planted on the foot board while performing the movements in a slow and controlled manner
- Heel Mobilization: This exercise focuses on warming up your ankle and Achilles tendons. With your forefoot planted, slowly rock your heel all the way to the right, then allthe way to the left. Repeat 5-10 times.
- Heel Mobilization Inversion: This exercise focuses on warming up your ankle and Achilles tendons with extra focus placed on the inward rotation. With your forefoot planted, slowly rock your heel all the way to the right, then all the way to the left. Repeat 5-10 times.
- Heel Mobilization Eversion: This exercise focuses on warming up your ankle and Achilles tendons with extra focus placed on the outward rotation. With your forefoot planted, slowly rock your heel all the way to the right, then back to the middle position. Repeat 5-10 times.
- Forefoot Mobilization: This exercise focuses on warming up forefoot along with minor activation of the plantar fascia and toe flexor muscles. With your heel planted, slowly rock your forefoot all the way to the right, then all the way to the left. Repeat 5-10 times.
- Toe Stretch: This exercise focuses on warming up the muscles and tendons of the toes. Place one foot on the foot board and the other on the ground in front of you with your heel up. Slowly rock forward, transferring the weight from your front heel to the balls of your foot. Shift the weight of your back foot to your toes.
- Calf Stretch: This exercise focuses on warming up your calf muscles by stretching and elongating it. Place one foot on the foot board and the other fully planted on the ground behind the footboard. Slowly rock forward, transferring weight from the heel towards the forefoot. Lift your back leg up to transfer all weight onto the footboard.
- Plantar Fascia Stretch
This exercise focuses on warming up your plantar fascia by stretching and elongating it. Place one foot on the foot board and the other on the ground behind you, about shoulder width apart. Slowly rock forward onto the footboard, progressive placing more weight onto your front foot.
Activation/Strengthening/Reactive Exercises
All the activation exercises require you to place your full body weight on the footboard and balance on one foot. For beginners, you can place a chair close to you and hold onto it as needed for stabilization. For beginners, aim for 3-5 seconds of reactive balancing. For advanced users, aim for 10-15 seconds. This may seem easy for the first few seconds but it gets increasingly difficulty to stay balanced on the footboard as the duration increases.
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Heel Activation
This exercise focuses on increasing ankle strength and mobility. Focus on keeping your foot planted onto the board.
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Forefoot Activation
This exercise focuses on increasing foot/toe strength and mobility. Focus on keeping your foot planted onto the board.
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Forefoot Activation Inversion (long rod outside)
This exercise aims to increase focus on the tibilais anterior muscle when compared to the regular forefoot activation configuration. As a result, this exercise may help with ankle strengthening and foot dorsiflexion. -
Forefoot Activation Eversion (long rod inside)
This exercise aims to increase focus on the calf muscle when compared to the regular forefoot activation configuration. As a result, this exercise may help with strengthening your calf muscles and the plantar fascia muscles. -
Full Foot Activation
This is the ultimate test! Workout your entire lower part of your foot and your brain with this reactive balance test.
Warnings and Restrictions
- WARNING : This product is NOT a medical device.
- IMPORTANT : Please read and follow all warnings and information before using this product to reduce the risk of Injury. Please see the complete Product Terms and Conditions enclosed with the product.
Serious or fatal injuries can occur. Exercise and therapy programs of any kind present an inherent danger to the participant. Always consult your doctor before beginning any exercise or therapy program. This product is not intended to be used with pregnant women or people who have recently had surgery. If you feel significant discomfort, pain, or shortness of breath while using the Lumia Wellness products, stop and seek medical assistance. Always use proper technique and common sense when exercising or doing therapy. Before each use, check your equipment thoroughly for any signs of damage, defect, or wear. If any is found, please discontinue immediately and contact Lumia Wellness for assistance.
FAQ
Q: How often should I use the Single Leg Footboard Exercise Guide?
A: It is recommended to perform 3-5 sessions per week, repeating each exercise
3-4 times per session.