Unlock Ankle Mobility (3 guided exercises)
Exercises:
Ankle Circles: Sit on the floor with your legs extended. Rotate your ankle in both directions, making large circles.
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Ankle circles exercise
Toe Taps: Stand facing a wall and place your hands on it for support. Lift your heels off the ground and tap your toes on the floor. Opens in a new window www.youtube.com
Toe taps exercise
Calf Raises: Stand facing a wall and place your hands on it for support. Raise your heels off the ground as high as possible, then slowly lower them back down. Opens in a new window spotebi.com
Calf raises exercise
Towel Stretch: Sit on the floor with your legs extended. Place a towel under the ball of your foot and pull it towards you, stretching your calf muscles.
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Towel stretch exercise
Foam Rolling: Use a foam roller to massage your calf muscles and release any tension.
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Foam rolling exercise
Tips:
Warm-up: Before starting any exercise, warm up your muscles with light cardio, such as jogging or jumping jacks.
Start slowly: Begin with gentle stretches and gradually increase the intensity and duration as your flexibility improves.
Listen to your body: If you feel any pain, stop the exercise and rest.
Consistency is key: Practice these exercises regularly to see the best results.
Remember, improving ankle mobility takes time and patience. Be consistent with your practice and you will see improvements in your flexibility and overall movement.
Additional Tips:
Consider professional help: If you have severe ankle stiffness or pain, consult a physical therapist or other healthcare professional for a personalized exercise plan.
Incorporate ankle mobility exercises into your daily routine: You can do these exercises while watching TV, waiting for the bus, or even during your lunch break.
Wear supportive footwear: Wearing shoes that provide proper arch support and cushioning can help maintain good ankle alignment and prevent further stiffness.
By following these tips and incorporating ankle mobility exercises into your routine, you can unlock your ankle’s full potential and enjoy the benefits of improved flexibility, balance, and overall well-being.