Скачать или смотреть Ankle Self Mobilization

In this video I am demonstrating how to self mobilize the talocrural joint of the ankle. This is great if you are lacking mobility with the ankle bending, you feel pinching in the front of the ankle, or having issues getting into a deep squat.

Instructions:
1) Place a step near something to hold on to for balance as needed. Place the ankle to be mobilized on the step with the foot flat and straight. Perform barefoot for the best results.
2) Place a super band, belt, or firm strap around the front of the ankle. The top of the band should be just below the ankle bones (where the top of ankle socks usually sit). Place the other end of the band under your opposite foot on the floor behind you. Create as much tension in the band as possible.
3) With the firm tension in the band maintained, rock forward on the front foot creating a bend in the ankle. Make sure to keep the heel down. Go as far as you can without pain.
4) Pause for the prescribed amount of time and then rock out of the position.

Repeat exercise as prescribed by your physical therapist.


Tips:
-Make sure your foot is completely flat and straight the entire time during this exercise.
-Make sure to maintain a firm tension on the band at all times. You can tie the band on to something to make this easier if needed.
-DO NOT use a stretchy resistant band for this. You need something with very little to no stretch to be effective.
-You can fiddle with the direction of the ankle bend a little by letting the knee go over different toes. Everyone's anatomy is slightly different so the angle of the mobilization may be slightly different for you.


You can find a super band on Amazon* here: https://amzn.to/4qx1W2A

*This video/instructions contains affiliate links to Amazon which may earn a small commission for qualified purchase at no additional cost to you

DISCLAIMER:
This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention