autostretching0124

THE ANKLE 2 B.

Yourdifficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors: Notę:

Normal Mobility:

Curling your toes while your ankle is straightened. Sitting.

Muscles that bend toes upward:

1    e.rtensor hallucis longus

2    e.\tensor hallucis hreris

3    extensor digiforum longus

4    e.ytensor digitorum hreris

5    peronem tertius.

Stretch also affects

6    tihialis (interior if it is shortened.

Chair or stool.

Sit with icgs spread, left foot on floor, right hand grasping right shin ju« above ankle to hołd heel against chair, left hand cupped around toes.

1.    With left hand, puli toes loward sole of foot and straighten foot so tha stretch is 1'elt in right shin and along front of foot.

2.    Press foot and toes against fingcrs; hołd for 5 seconds.

3.    Relax; straighten ankle and bend toes loward sole to limit - maybc a littir bit morę.

4.    Rcpcat until you leci you can stretch no furthcr and muscles fcel tigfcc. Hołd this finał stretch from 13 seconds to a minutę or morę.

1.    Take right hand away.

2.    Bend toes to limit; rcsist with palm of left hand.

3.    Hołd position a few seconds.

* Ankle tums inward and inner side of foot lurns upward.

Toes not bcnt in all joints.

This is an alternativc toexercisc 2A, forthosc who find kneelingdifficuk.

When front of foot is in a straight linę with shin, you should be able i? curl your toes a littlc.

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