Ankle Mobility Exercise

Last week we talked about the differences between stability and mobility.  And as I said in the next few posts I would give you a few of my favorite mobility drills.

The video for today is an ankle mobility exercise. 

In the video I am working one ankle at a time, it is OK to work both at the same time if you prefer.  I like to keep them separate because the mobility is much worse in my left ankle.  Set your foot about 6 inches off the wall and then just use a rocking motion back and forth until you can touch your knee to the wall.  As you get better move your toe a little further from the wall.

As you rock be sure to keep your heel planted to the ground.  In the video you will see where my heel comes off the ground a bit.  When that happens just keep working it until you can do it without the heel coming up.  You may have to move the foot closer to the wall.

The other piece you will notice in the video is the movement in my hips.  I am rocking my knee in to the left, to the middle and to the right.  I want to get as much mobility and movement back in the ankle as possible.

Perform 2-3 sets of about 30 seconds for each ankle.  Mobility drills can be done 5-6 times a week if you would like.  Good luck!

Stay Motivated,

Karen

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