Do you want to improve your flexibility and range of motion? Then you should start with your ankles.
If your ankles are not able to do the 360 degree range of motion, then this affects your knees and hips. Since everything in our bodies is connected, when one joint is not working properly, the rest of the body suffers.
Doing these three simple corrective movements at least 3 times per week, can increase your flexibility and build your range of motion.
1. Chair Knee Extension
Instructions:
- Sit in a chair and rest your foot on another chair so that your knee is slightly raised.
- Gently push the raised knee toward the floor, while using only your leg muscles. Hold this position for at least 5-10 seconds and release.
- Repeat this 5 times with each leg.
2. Tennis Ball Exercise
Instructions:
- Stand up, grab a tennis ball and place it under your foot.
- Roll the tennis ball up and down your foot. If you find a sensitive area, hold the ball there for at least a few seconds, to add a little more pressure with your body weight.
- Do this for 30-60 seconds with each foot.
3. Half Kneeling Exercise
Instructions:
- Position yourself in a half-kneeling position in front of a wall, with your front knee bent at 90 degrees and over the ankle.
- Keep your front heel on the floor, while leaning your weight and hips forward until your front knee touches the wall. Hold this position for at least 5 seconds, and then return to the starting position.
- Do this move at least twice, first angling the knee to the right and then to the left.
