Beauty

Ankle stretch

This exercise perfectly stretches the hard ligaments of the ankle joint.

1. Sit on the floor with one leg straight. The second, bending at the knee joint, lift your hands off the floor (see figure). This is the starting position.

2. Feeling slight resistance, slowly rotate your ankle in a clockwise direction and then in the opposite direction. Perform 10-20 rotations in each direction to stretch the muscles well.

3. Then stretch for the second leg.

It is important:

For stretching to be effective, the range of motion of the ankle should be as wide as possible.

Pay attention to the degree of stretching of each of the legs, it often differs significantly — this may be a consequence of injuries in the past. If the difference in stretch is significant, if possible, pay more attention to the lagging one in order to smooth out the difference.

Stretching the feet and tendons of the toes

1. Sit on the floor, placing one of the legs bent at the knee joint on the second (see picture). This is the starting position.

2. With your fingers, slowly pull your toes closer to the body, thus stretching the foot and the tendons of the toes. When you feel moderate tension, stop and stay in this position for about 10 seconds.

3. Repeat this exercise 2-3 times for each leg.

Big toe stretch

Sit on the floor. Bend your legs at the knees and spread them apart so that the soles of your feet are next to each other (see picture). This is the starting position.

Grasp the big toes with the thumb (pressing on the sole of the foot, where the toes begin) and forefinger of each hand. Using finger pressure, bend your big toes forward and backward for 15-20 seconds. Then, for 10-15 seconds, rotate in both directions.

It is important:

For stretching to be effective, the range of motion of the thumbs must be maximum.

Foot relaxation exercise

This exercise will reduce muscle tension and increase the mobility of the feet.

1. Sit on the floor and lift the leg bent at the knee joint, with the foot up.

2. Moving, first in the longitudinal direction, and then with the help of circular movements, massage the foot in both directions with your thumbs.

3. Repeat the exercise for the second leg.

It is important:

The sensation of foot massage should be pleasant and painless.

Hip stretch

This exercise is good for stretching the top of the hip extensors.

1. Sit on the floor and grasp the ankle with one hand, while holding the bent knee with the forearm and hand of the other hand (see figure).

2. Gently pull the leg as a whole towards the chest until you feel a slight stretch in the back of the thigh. Stay in this position for about 10-20 seconds. Then slightly increase the load, and, pulling the leg a little closer, hold it in this position for about 10 seconds.

3. Stretch the second leg.

It is important:

It is important that the leg moves as one.

Alternative option

1. Lie on your back. Then bend forward to wrap your leg around your ankle while holding your bent knee with your forearm and other hand (see illustration).

2. Gently pull your leg towards your chest until you feel a stretch in your buttocks and upper thigh. Hold this position for about 20 seconds.

3. Stretch the second leg.

Stretching exercises for the legs, feet and ankles Part 2

Stretching exercises for legs, feet and ankles Part 3

Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson

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