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

( Sitting upward ankle stretch )

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Name of exercise  Stretch ankle inv sit w/towel
Other names of exercise Sitting upward ankle stretch
Description of exercise The sitting upward ankle stretch is a simple exercise that helps to improve flexibility and mobility in the ankles. To perform this exercise, sit on the floor with your legs extended in front of you. Cross one ankle over the opposite knee, keeping the foot flexed. Gently press down on the crossed ankle with your hand, feeling a stretch in the ankle and calf muscles. Hold for 10-15 seconds and then switch sides. This exercise can also be done with a resistance band for a deeper stretch. Regularly performing this exercise can help to prevent ankle injuries and improve overall ankle range of motion.
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 with involved leg crossed over uninvolved leg.
  • Place towel around forefoot.
  • Stabilize lower leg with one hand.
  • Pull towel upward with other hand.
  • Hold lower 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 Plantarflexion, Flexion, Extension, Dorsiflexion

    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 injuries
  • Strengthened ankle muscles
  • Improved balance and stability
  • Improved posture
  • Increased blood flow to the ankles
  • Improved overall lower body mobility
  • Can be done anywhere with no equipment needed
  • Can be modified for different fitness levels

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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 upward ankle stretch exercise should be avoided if you have any current ankle injuries or pain. It is important to consult with a medical professional before attempting this exercise if you have a history of ankle injuries or chronic ankle pain. Additionally, if you have any conditions that affect your balance or stability, such as vertigo or inner ear problems, this exercise may not be suitable for you. It is also not recommended if you have recently undergone ankle surgery or have a sprained ankle. It is important to listen to your body and stop the exercise if you experience any pain or discomfort.

    • 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.
  • Wear proper footwear with good ankle support.
  • Keep your back straight and shoulders relaxed throughout the exercise.
  • Do not force the stretch beyond your comfort level.
  • Breathe deeply and slowly while performing the stretch.
  • Hold the stretch for 15-30 seconds and release slowly.
  • Do not bounce or jerk while stretching.
  • Stop immediately if you feel any pain or discomfort.
  • Do not perform the exercise on a hard surface, use a mat or towel for cushioning.
  • Consult a doctor if you have any existing ankle injuries or conditions.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Heel spurs
  • Foot and ankle arthritis

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    Frequently asked questions

     

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