autostretching0120

THE ANKLE 1.

Yourdifficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

Straightening your ankle (for pulling on a sock or getting up on tipi

Muscles that bend ankle upward:

1    tibialis anterior

2    cwtensor cligiforum longus

3    e.\tensor hallucis longus.

Stretch also affects

4    e.stensor cli gi toru m brevis if it is extremely shortened.

Cushion to protect knee and foot. Maybe also a sandbag orsimilarob;

With left foot on floor, place right knee. shin and upper side of foo cushion so that heel poinls straight up. buttock resting on right h Support body with folded arms resting on left knee.

1.    Straighten right ankle by pressing right buttock down on right hee sandbag in between for extra effect), so that stretch is felt in right sh

2.    Press right foot down on cushion; hołd for 5 seconds.

3.    Relax and sit lower, with buttocks pushing heel down to limit - ma> little bit morę.

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

1.    Retain position; stretch right ankle to limit.

2.    Hołd position a few seconds.

*    Buttock or sandbag slides off heel.

*    Heel turns outward.

1.    If you feel pain in your knee during this exercise, place a sandba. shown in illustration for Ankle exercise 2 A.

2.    Gymnasts, divers, dancers. and others may wish to increase the e of this stretch. In that case. put a firm cushion under foot just al toes, and use both hands to lift right knee and lower leg off pad.

You should be able to straighten your ankle until foot and shin fos straight linę.

120