Elementor #728

STANDING 3-WAY ANKLE MOBILITY

  1. Start in Standing Good Posture with a foam half dome on the floor in front of you, with your feet and pelvis facing forward.
  2. If the dome is too much, use a rolled-up towel at first. 
  3. (You can also do this work with your feet flat on the floor, with no dome. But foam half dome is preferred.)
  4. Place the ball of your right foot on the apex of the dome near the edge of the dome. Keep your left foot at a comfortable distance behind you. 
  5. Keep your weight stacked vertically over your right heel.
  6. Breathe in. Breathe out. Become aware of your breath.
  7. Bend straight forward at your ankle. Do not use your knee. The knee will follow, but not initiate the movement. If you use your knee, you’ve gone too far. Make your movement smaller.
  8. Repeat 3, 6, 9 times. Listen to your inner athlete.
  9. Now bend your ankle forward toward the inside of your foot. Again, let your ankle initiate the move and your knee follow.
  10. Repeat 3, 6, 9 times.
  11. Now bend your ankle forward toward the outside of your foot. Again, let your ankle initiate the move and your knee follow.
  12. Repeat 3, 6, 9 times.
  13. You have completed this movement.
  14. Repeat on the opposite leg.
  1. Improve functionality of your knees, feet, & ankles.
  2. Increase your ankle mobility.
  3. Increase your connection with the floor (grounding).
  4. Reduce the likelihood of falling.
  5. Improve your gait.
  6. Release your back body line; reduce tension in your neck and shoulders.
  7. Help to counteract calf & ankle damage that builds up over time from wearing high (& other) heels & flip-flops
  8. Reduce tightness in your calves.

Brought to you be Intelligent Movement Forever and MoveEasy101.

Ankles, Feet, Balance, Knees, Neck, Shoulders

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