Скачать или смотреть Ankle Dorsiflexion Stretch (Contract–Relax)｜Mobility & Control

This video demonstrates the Ankle Dorsiflexion Stretch using a contract–relax technique —
a mobility approach designed to improve ankle range of motion while reinforcing
neuromuscular control.

This technique emphasizes:
• Improved ankle dorsiflexion range
• Reduced calf and posterior ankle stiffness
• Active muscle engagement followed by relaxation
• Better joint control rather than passive stretching

Benefits:
• Enhances ankle mobility for squatting, running, and jumping
• Supports improved lower-extremity mechanics
• Helps reduce compensatory movement at the knee and foot
• Useful for warm-ups, recovery, and mobility training

Coaching cues:
• Gently contract the target muscles before relaxing into the stretch
• Maintain proper foot and ankle alignment
• Move within a pain-free range
• Breathe steadily throughout the technique

This exercise is suitable for:
• Ankle mobility and dorsiflexion limitations
• Lower-extremity movement preparation
• Rehab and prehab programs
• Athletes and general population

Part of the FH5 Movement Library.