autostretching0136

THE ANKLE 8.

Your difficulty is:	Bending your ankle upward with your knee bent and raising tht outer side of your foot.
Tight Muscles:	Calf muscles: 1    tihialis posterior 2    soleus.
Eąuipment:	Table, chair, wali or other support. Book, piece of wood or other firn: object, to raise outer edge of foot.
Starting Position:	Stand, leaning forward, hands supporting upper body, left knee and hir bent; left foot two to three foot lengths from support, right leg and hip ic straight linę with upper body, right foot behind, and outer edge of foce (from heel to toes) resting on book/board.
Stretching:	1.    Bend right knee and hip so that stretch is felt in inner side and back of lower right leg. 2.    Press downward with outer side of right foot; hołd for 5 seconds. 3.    Relax; keep right foot on floor and press inner side of foot down againsa book/board; bend right knee and hip 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 from 15 seconds to a minutę or morę.
Stimulation:	1.    Bend right knee and raise outer edge of foot until sole of foot is tumed outward. 2.    Hołd position a few seconds.
Common Errors:	*    Lower back arched. *    Chin juts forward. *    Right knee not bent far enough. *    Outer toes and outer edge on book/board.
Notę:	Stretch should be felt mostly on inner side and back of calf. Tightness or pain felt along front of ankle or foot may be a sign that you’ve achieved fuli mobility of ankle joint.
Normal Mobility:	With knee bent and outer side of foot turned upward you should be able to bend your ankle upward, as far as joint allows, without any tightness in calf.

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