Dynamic Ankle Weight Bearing Dorsi Flexion
Improve ankle mobility with dynamic dorsi flexion. Weight bearing exercise to stretch calf muscles.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by kneeling on a mat with your toes pointed straight behind you. Ensure that your thighs are perpendicular to the ground and your body is upright.
2. Begin the exercise by bringing your right foot forward, placing it flat on the ground just outside of your right hand. Your knee and ankle should be at a 90-degree angle.
3. Slowly shift your weight forward onto your right leg, allowing your knee to move slightly past your toes. This action will cause dorsi flexion in the right ankle, stretching the calf muscles and aiding in mobility.
4. Hold the dorsi flexion for a few seconds, then slowly return to the starting position by shifting your weight back.
5. Repeat the stretch according to the recommended number of repetitions and then switch legs.
Ensure that the movement is controlled and that you do not overextend your knee past your toes to a point where it causes discomfort. If needed, you can hold onto a stable object or wall for additional balance during the exercise.
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