autostretching0122

THE ANKLE 2 A.

Yourdifficulty is:	Curling your toes while your ankle is straightened. Kneeling.
Tight Muscles:	Muscles that bend toes upward: 1    e.\tensor hallucis longus 2    e.Ktensor hallucis hreris 3    e.\tensor (ligiforum Iongus 4    extensor (ligiforum hreris 5    peroneus tertius. Stretch also affects 6    tihialis cinterior if it is shortened.
Eąuipment:	Cushion to protect knee and foot. Maybe also a sandbag or similar object.
Starting Position:	With left foot on floor, place right knee, shin and upper side of foot cw cushion so that heel points up and slightly inward, buttock resting on rigfca heel - or if this is uncomfortable, on a smali sandbag placed on heel. See illustrations to the right. Grasp all five toes of right foot with right hani and support body with left arm on left knee.
Stretching:	1.    Puli toes upward toward sole of foot so that stretch is felt in right shin and along front of foot. 2.    Press toes against fingers; hołd for 5 seconds. 3.    Relax and bend toes toward sole to limit - maybe a little bit morę. 4.    Repeat until you feel you can stretch no further and muscles feel tighL Hołd this finał stretch front 15 seconds to a minutę or morę.
Stimulation:	1.    Retain grip. 2.    Bend toes to limit; resist with palm of hand. 3.    Hołd position a few seconds.
Common Errors:	*    Heel turns outward. *    Toes not bent at all joints.
Nor mai Mobility:	When front of foot is in a straight linę with shin, you should be able to curl your toes a little.

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