Ankle towel side push exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ankle towel side push )

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Name of exercise  Resist ankle inv/ever w/towel
Other names of exercise Ankle towel side push
Description of exercise Ankle towel side push exercise is a simple yet effective workout that targets the muscles in the lower legs and ankles. To perform this exercise, you will need a small towel and a smooth surface such as a hardwood floor. Begin by sitting on the floor with your legs extended in front of you. Place the towel under one foot and use your toes to grip the towel. Slowly push the towel away from your body, using your ankle and foot muscles to create tension. Then, bring the towel back towards your body by flexing your ankle. Repeat this movement for several reps before switching to the other foot. This exercise helps improve ankle stability, flexibility, and strength.
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 with knee bent.
  • Place foot on towel as shown.
  • Move foot back and forth.
  • Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Supination, Pronation
    Type of Action Abduction, Eversion, Plantarflexion, Dorsiflexion

    Benefits of exercise

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

  • Improved ankle stability
  • Strengthened ankle muscles
  • Increased balance and coordination
  • Enhanced lower body strength
  • Improved posture and alignment
  • Reduced risk of ankle injuries
  • Improved athletic performance
  • Increased ankle flexibility
  • Improved ankle range of motion
  • Reduced ankle pain and discomfort
  •  

    When to avoid this exercise

  • The ankle towel side push exercise is generally safe for most individuals, but there are some situations where it should be avoided. Firstly, if you have any injuries or pain in your ankles, feet, or lower legs, it is best to avoid this exercise as it may aggravate the condition. Additionally, if you have any balance or stability issues, this exercise may be too challenging for you and could potentially lead to a fall or injury. It is also not recommended for pregnant women and individuals with high blood pressure or heart conditions, as it involves holding your breath and exerting force. If you are unsure about your ability to perform this exercise safely, it is always best to consult with a healthcare professional before attempting it.
  • Precautions

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

  • Do not allow knee to move.
  • Helpful in Diseases

  • Ankle towel side push exercise is helpful in
  • arthritis
  • osteoarthritis
  • rheumatoid arthritis
  • ankle sprain
  • plantar fasciitis
  • Achilles tendonitis
  • gout
  • bursitis
  • tendinitis
  • ankle instability
  • ankle pain
  • ankle stiffness
  •  

    Frequently asked questions

     


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