Sitting ankle back stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting ankle back stretch )

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Name of exercise  Stretch ankle PF sitting
Other names of exercise Sitting ankle back stretch
Description of exercise The sitting ankle back stretch exercise is a simple and effective way to stretch the muscles in your ankles and lower back. To perform this exercise, sit on the floor with your legs extended straight out in front of you. Cross one ankle over the opposite knee and gently pull that knee towards your chest. You should feel a stretch in your ankle and lower back. Hold this position for 15-30 seconds, then switch legs. This exercise can help improve flexibility and mobility in the ankles, as well as relieve tension and tightness in the lower back. It can be done anytime, anywhere, making it a convenient addition to any stretching routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit in chair.
  • Place top of involved foot down as shown.
  • Slowly sit forward in chair, pushing down on foot until stretch is felt.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of injury
  • Improved posture
  • Strengthened lower back muscles
  • Relieved tension in the lower back
  • Improved circulation
  • Reduced lower back pain
  • Improved balance and stability
  • Enhanced athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The sitting ankle back stretch exercise should be avoided if you have any current injuries or pain in your back, hips, or ankles. It is also not recommended for those with osteoporosis or other bone conditions. If you experience any discomfort or pain while performing the exercise, stop immediately and consult with a medical professional. Additionally, pregnant women should avoid this exercise as it can put strain on the lower back and pelvic region. It is important to listen to your body and only perform exercises that are safe and comfortable for you. If in doubt, consult with a doctor or physical therapist before attempting this or any other exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise.
  • Maintain proper posture throughout the exercise.
  • Start with small movements and gradually increase the range of motion.
  • Do not force the stretch beyond your comfort level.
  • Keep your feet and ankles relaxed during the stretch.
  • Breathe deeply and evenly throughout the exercise.
  • Stop immediately if you feel any pain or discomfort.
  • Avoid jerky or sudden movements.
  • Hold the stretch for 10-15 seconds and then release.
  • Consult a doctor or physical therapist if you have any pre-existing ankle or foot injuries.

    • Helpful in Diseases

  • Sciatica
  • Lower back pain
  • Piriformis syndrome
  • Hip pain
  • IT band syndrome
  • Hamstring strain
  • Knee pain
  • Plantar fasciitis
  • Achilles tendinitis
  • Ankle sprains

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    Frequently asked questions

     

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