Ankle & Foot Rotation Stretch
Improve ankle mobility! This gentle stretch enhances flexibility, reduces stiffness, and promotes better foot health. Perfect for all fitness levels.
Muscle Groups
Primary
Instructions
1. Sit down on the ground, extending both legs in front of you and seated upright.
2. Extend one leg in front of you and keep the other leg tucked in or extended, as per your comfort.
3. Flex your extended foot back towards you so that your toes point upwards.
4. Slowly rotate your foot at the ankle, moving in a circular motion. Make these rotations as wide as you can, emphasizing the stretching feeling.
5. Perform the rotations clockwise for 15-30 seconds and then switch to counter-clockwise for another 15-30 seconds.
6. Repeat the same sequence for the other foot.
7. Ensure that the movements are controlled, and focus on stretching all of the muscles surrounding your ankle.
8. Breathe deeply and consistently while performing the stretch to help relax the muscles and promote further flexibility.
9. After performing the rotations, you can also gently point and flex the feet to stretch along different angles.
10. Feel free to support your back with your hands placed behind you on the floor for added stability.
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