Скачать или смотреть Unlock Ankle Mobility (3 guided exercises)

PDF pose chart here: https://www.yogabody.com/flexibility-...

Tight ankles can limit your squat range, make it challenging to get up-and-down from the ground without straining your knees or lower back; and most importantly, limited ankle range can affect your walking and running gait.

Sedentary lifestyles and modern footwear are largely to blame, and like most joints, ankle mobility is usually limited by the 11+ muscles of your lower leg. Like all muscles, these can be stretched, but they require intensity and patience to change.

Your feet and ankles form the foundations of your body’s posture, so deep stretching can have a big impact upstream and throughout your body. With that in mind, take a measured and consistent approach to training.

VIDEO CONTENTS
00:00 Tight Ankles
00:02 Test Your Ankles
02:17 Ankle Anatomy
06:02 Ankle Mobility Exercises
06:23 Lower Leg Muscle Activation
08:20 Runner’s Lunge – Straight Leg
09:49 Runner’s Lunge – Bent Leg
13:16 Lightning Bolt Pose

DISCLAIMER – please do not use this video to diagnose or treat a severe injury. If you’re suffering from ankle pain, you should see a doctor. Deep stretches should be done AFTER not before intense exercises, running, or plyometrics still movements.

ANATOMY
Your ankle joint is an engineering marvel. It has a huge, complex range-of-motion and yet is stable and strong enough to bear many times the weight of your body during movement.

DORSIFLEXION (big toe toward knee)
This range is mostly limited by the muscles on the back of your lower leg such as: soleus, gastrocnemius, plantaris, and posterior tibialis. These muscles are extremely strong and require intense stretches to change. You also need to be mindful not to overload the Achilles tendon and plantar fascia in the process.

PLANTARFLEXION (pointed toe)

This range is largely determined by the length of the muscles on the front of your lower leg such as: anterior tibialis, extensor digitorum longus, extensor hallucis longus, and the peroneus tertius. These muscles are small and produce very intense sensations when stretched.

3 EXERCISES WE’LL LEARN
1) Lower Leg Muscle Activation
2) Runner’s Lunge
3) Lightning Bolt Pose

WANT MORE?
Join our YOGABODY Daily at-home fitness program: https://www.yogabody.com/yb-daily/
Lucas’ podcast: http://www.LucasRockwoodShow.com
Main site: https://www.yogabody.com/

Got a question? Please post down below.

#AnkleMobility #CalfStretches