Ankle wipers exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ankle wipers )

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Name of exercise  AROM ankle bil inv/ever
Other names of exercise Ankle wipers
Description of exercise Ankle wipers exercise is a popular movement that targets the core and hip muscles. To perform this exercise, lie on your back with your arms extended out to the sides and your legs lifted up and bent at a 90-degree angle. Slowly lower your legs to one side, keeping your shoulders on the ground, until your feet touch the ground. Then, lift your legs back up and lower them to the other side. This motion resembles windshield wipers, hence the name. The ankle wipers exercise helps improve core stability, hip mobility, and overall strength in the lower body. It can also be modified to increase or decrease the difficulty level.
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 heels on floor.
  • Feet should be about 8 inches apart.
  • Move feet inward toward one another and back out.
  • Repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Supination, Pronation
    Type of Action Rotation, Circumduction

    Benefits of exercise

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

  • Improved ankle mobility
  • Strengthened ankle muscles
  • Increased balance and stability
  • Improved athletic performance
  • Reduced risk of ankle injuries
  • Improved flexibility in lower body
  • Improved coordination
  • Strengthened core muscles
  • Improved range of motion in ankles
  • Improved posture

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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

  • Ankle wipers exercise is a great way to strengthen the core and improve flexibility in the lower body. However, there are certain situations where it is best to avoid this exercise.Firstly, if you have any existing injuries or pain in your lower back, hips, or knees, it is important to consult with a healthcare professional before attempting this exercise. Ankle wipers can put strain on these areas and aggravate any existing issues.Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may be too strenuous for your body.Lastly, if you have any balance or stability issues, it is important to have proper supervision and guidance while attempting this exercise to avoid any potential falls or injuries. It is always better to err on the side of caution and choose a different exercise that is better suited for your individual needs and abilities.

    • 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 for support
  • Keep the feet and ankles in a neutral position
  • Start with slow and controlled movements
  • Avoid overstretching or jerky movements
  • Engage the core muscles to maintain stability
  • Keep the knees slightly bent to avoid strain on the joints
  • Do not force the range of motion beyond your comfort level
  • Stop if you experience any pain or discomfort
  • Consult a professional trainer or physiotherapist for proper form and modifications.

    • Helpful in Diseases

  • Ankle sprains
  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • Ankle instability
  • Flat feet
  • High arches
  • Tarsal tunnel syndrome
  • Osteoarthritis
  • Rheumatoid arthritis
  • Gout
  • Diabetic neuropathy
  • Peripheral artery disease
  • Venous insufficiency

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    Frequently asked questions

     

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