autostretching0132

THE ANKLE 6.

Yourdifficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation: Common Errors: Notę:

Normal Mobility:

Bending your ankle upward with your knee bent.

Muscles that point foot:

1 soleus

Ifibularis longus

3    fibularis breris

4    tibialis posterior.

Table, chair, wali, tree or other support.

Stand, leaning forward, hands supporting upper body, left foot one to i foot lengths from support, right leg and hip in straight linę with upo body, right foot behind, heel on floor.

1.    Keep right heel on floor and bend right knee and hip so that stretch is fe in right calf.

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

3.    Relax; keep right heel on floor, bend right knee and hip to limit - ma>be ] a little bit morę.

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

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

2.    Hołd position a few seconds.

*    Right heel raised from floor.

*    Right knee straightened.

Stretch should be felt only in calf. Tightness or pain felt along front cel ankle or foot may be a sign that you’ve achieved fuli mobility of ankie joint.

With knee bent, you should be able to bend your ankle upward as far as joint allows. Calf muscles should not hinder this movement.

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