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Toes and Ankles Mobility Exercises

December 13, 2017

Surprisingly simple movements are great for restoring mobility and are foundational to a holistic movement practice. In this article, I will share with you some simple mobility exercises that you can do at home for the toes and ankles.

 

Unilateral Toes Clenches

 

 

Try spreading the toes out as wide as you can and apart from each other, and close them together like a fist. Try not to move at the ankle joint. Aim for a smooth and controlled motion. 5-15 reps on each leg are great for warm-ups and for targeted mobility sessions.

 

Bilateral Toes Clenches

 

 

Now with both feet at the same time, try spreading the toes out as wide as you can and apart from each other, and close them together like a fist. Try not to move at the ankle joint. Aim for a smooth and controlled motion. 5-15 reps on each leg are great for warm-ups and for targeted mobility sessions.

 

Unilateral Ankle Circles

 

 

Wrap the right arm underneath the right knee and place the left hand over top of the right shin. Hold your left arm or forearm with your right hand. Try to create a smooth and controlled circular motion at the ankle, without rotating at the knee. The tibia bone underneath your left hand shouldn’t move to the right or left. Reverse the arm position for the left ankle. 5 to 15 reps in both directions on each leg is great for warm-ups and for targeted mobility sessions.

 

 

I have witnessed many of my clients experience beneficial results from implementing these exercises. They could be added into an exercise routine or used on their own for targeted mobility training. For example:

 

Unilateral Toes Clenches 10 reps

Bilateral Toes Clenches 10 reps

Unilateral Ankle Circles 10 reps both directions

Repeat 3x

 

Take care and keep moving,

-Julian

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