autostretching0126

THE ANKLE 3.

Yourdifficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

Bending your ankle upward.

Muscles that point foot:

1    gastrocnemius, media! head

2    gastmcnemius, lateral head

3    soleus

4    plantaris

5    tibialis posterior.

Table, chair, wali, tree or other support.

Stand in front of table. Place hands on table for support. Bend left kna and hip. Keep right knee and hip straight and move right leg backwari in linę with trunk, until right heel can’t be pressed against floor.

1.    Bend left knee and hip and push with arms to press right heel down a floor, so that stretch is felt in calf and back of knee.

2.    Press downward with bali of right foot; hołd for 5 seconds.

3.    Relax; bend left knee and hip morę and press right heel to floor.

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

1.    Retain position; bend right ankle to limit with knee straight.

2.    Hołd position a few seconds.

*    Lower back arched.

*    Chin juts forward.

*    Right knee and/or hip bent.

1.    Stretch should be felt only in calf and back of knee. Tightness along front of ankle or foot may be a sign that you’ve achicved maxin*d mobility of ankle joint.

2.    This stretch is important for persons suffering freąuent calf cramps

3.    For best effect, right foot should be gradually moved baekward a stretching progresses.

You should be able to bend your ankle upward as far as joint allowi without any tightness in calf.

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