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

( Outward ankle towel stretch )

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Name of exercise  Stretch ankle ever w/towel
Other names of exercise Outward ankle towel stretch
Description of exercise The outward ankle towel stretch is a simple exercise that helps to improve flexibility and mobility in the ankle joint. To perform this exercise, sit on the floor with your legs straight out in front of you. Place a towel or resistance band around the ball of your foot, holding onto the ends with both hands. Slowly point your toes away from your body, using the towel to gently pull your foot towards you. Hold for 10-15 seconds, then release. Repeat on the other foot. This exercise helps to stretch the muscles and tendons in the ankle, promoting better range of motion and reducing the risk of injury. It is a great warm-up or cool-down exercise for athletes and can also be beneficial for those with ankle stiffness or pain.
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 outward 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 Pronation
    Type of Action Dorsiflexion, Eversion, Plantarflexion, Abduction

    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 ankle injuries
  • Strengthened ankle muscles
  • Improved balance and stability
  • Improved circulation in the ankles
  • Improved posture
  • Reduced tension and tightness in the ankles
  • Increased mobility in the ankles
  • Improved overall ankle health

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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 outward ankle towel stretch exercise should be avoided if you have any existing ankle or foot injuries, such as a sprain or strain. It is also not recommended for individuals with conditions that affect their balance or stability, such as vertigo or dizziness. If you have had recent surgery on your ankle or foot, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor. Additionally, if you experience any pain or discomfort while performing the exercise, you should stop immediately and consult with a medical professional. 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)

  • Avoid overstretching
  • Warm up before starting
  • Keep towel securely in place
  • Do not force the stretch
  • Breathe deeply and slowly
  • Hold for recommended time
  • Do not bounce
  • Stop if you feel pain
  • Consult a professional if you have any injuries
  • Do not perform on unstable surface

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Heel spurs
  • Ankle sprains
  • Shin splints

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    Frequently asked questions

     

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