Inward ankle towel stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Inward ankle towel stretch )

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Name of exercise  Stretch ankle inv w/towel
Other names of exercise Inward ankle towel stretch
Description of exercise The inward ankle towel stretch exercise is a simple yet effective way to stretch the muscles on the inside of the ankle. To perform this exercise, sit on the floor with your legs extended in front of you. Place a towel around the ball of your foot and hold onto the ends with your hands. Gently pull the towel towards your body, keeping your leg straight and your toes pointed towards the ceiling. You should feel a stretch along the inside of your ankle. Hold this position for 15-30 seconds and then release. Repeat on the other side. This exercise can help improve ankle flexibility and prevent injuries.
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
  • Loop towel around forefoot.
  • Pull foot inward until a gentle stretch is felt.
  • Hold, 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 Supination
    Type of Action Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved ankle flexibility
  • Increased range of motion
  • Reduced risk of ankle injury
  • Strengthened ankle muscles
  • Improved balance
  • Improved posture
  • Improved circulation
  • Reduced tension in the ankles
  • Improved overall mobility
  • Improved 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 inward ankle towel stretch exercise should be avoided if you have any current injuries or pain in your ankle, foot, or lower leg. It is also not recommended if you have a history of ankle sprains or instability. If you have a recent or chronic injury, it is best to consult with a healthcare professional before attempting this exercise. Additionally, if you experience any discomfort or pain during the exercise, it should be stopped immediately. It is important to listen to your body and avoid any exercises that may aggravate an existing injury or condition.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a towel with a suitable length and thickness
  • Start with gentle movements and gradually increase intensity
  • Maintain proper posture throughout the exercise
  • Keep the foot and ankle in a neutral position
  • Avoid overstretching or pushing beyond your limits
  • Breathe deeply and regularly during the exercise
  • Stop immediately if you feel any pain or discomfort
  • Do not force the ankle to move in unnatural directions
  • Consult a doctor if you have any existing ankle injuries or conditions

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Ankle sprain
  • Ankle stiffness
  • Ankle arthritis
  • Tarsal tunnel syndrome
  • Flat feet
  • Heel spurs
  • Bunions

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    Frequently asked questions

     

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