Rearfoot Mobilization
Video
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Purpose
Explore the full comfortable side-to-side range of the board to improve rearfoot mobility and movement awareness.
How to perform
Level 1 — Seated: Guide the heel slowly from side to side through the full comfortable, pain-free range while the forefoot remains supported.
Level 2 — Standing: Repeat the broad, smooth heel movement under body weight.
Level 3 — Single-leg: Continue the controlled range while managing the added balance demand. Use light hand support as needed.
Duration
8–12 controlled cycles per foot
Coaching cues
- Move the heel and rearfoot, not the whole body
- Keep the forefoot connected
- Use a broad, smooth range rather than small corrective movements
- Avoid letting the board drop suddenly
Training level
Progress from Level 1 (seated) to Level 3 (single-leg) as control improves.
After mastering Level 3 with the round bars, progress to Level 4 using the triangular bars for greater instability.