Form cues
- Move slowly through each phase
- Hold gentle tension, do not force
- Keep knees extended but soft
- Breathe evenly
Exercise
Feet and Ankles Stretch
Lower legs, body weight
A stretch to increase flexibility and mobility in the feet and ankle muscles.
Target: calves. Also works: tibialis anterior, peroneals.
This one is filed as mobility. It shows in warm-up and cool-down, and in search.
Steps
- Sit or stand with legs extended or positioned comfortably.
- Point your toes downward to stretch the top of your feet and fronts of your ankles.
- Flex your toes upward toward your shins to stretch the calves and back of the ankles.
- Hold each position for 15-30 seconds.
- Repeat the sequence for several reps.
Common mistakes
- Bouncing during the stretch
- Overstretching or forcing range of motion
- Holding breath
Breathing
Breathe normally throughout, or exhale as you relax into each stretch.
In the app, search for Feet and Ankles Stretch and add it to a workout.