autostretching0128

THE ANKLE 4.

Your difficulty is:

Tight Muscles:

Equipment:

Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

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Bending your ankle upward while keeping your knee straight and raising the inner side ofyour foot.

Calf muscles:

1    gastrocnemius, lateral head

2    peroneus longus

3    peroneus hreris.

Table. chair, wali or other support. Book, piece of wood or other fi nr objcct to raise inner edge of foot.

Stand, leaning forward, hands supporting upper body, left foot two i: three foot lengths from support, right leg and hip in straight linę with upper body, right foot so far back that heel cannot be pressed down t floor/ground, big toe and innermost bali of foot resting on book/board.

1.    Bend left knee and hip and push with arms to press right heel and sole o: foot down onto book/board and floor, so that stretch is leli in back and outside of knee and lower leg.

2.    Press downward with big toe and innermost bali of foot; hołd for 5 sec-onds.

3.    Reku; bend left knee and hip morę and push with arms to press right hee and sole of foot down on outer edge of book/board.

4.    Repcal until you feel you can stretch no further and muscles leci lighL Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Raise inner edge of right foot until sole of foot is turncd inward. Knee straight. Bend ankle to limit.

2,    Hołd position a fcw seconds.

*    Lower back arched.

*    Chin juts forward.

*    Right knee and/or hip bent.

*    Right foot turncd outward.

^!|! Tocs and bali of foot not resting on book/board.

Stretch should be leli only in calf and back of knee. Tightness or pain along front of ankle and foot may be a sign that you'vc achieved maximum mobility of ankle joint.

With knee straight, you should be able to bend your ankle upward as far as joint allows while inner edge of foot is raised, without any tightness in calf.

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