Longsitting tubing ankle pull up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Longsitting tubing ankle pull up )

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Name of exercise  Resist ankle DF longsit w/elastic
Other names of exercise Longsitting tubing ankle pull up
Description of exercise Longsitting tubing ankle pull up exercise is a resistance exercise that targets the muscles in the ankles and calves. To perform this exercise, sit on the floor with your legs extended in front of you and wrap a resistance tube around the ball of one foot. Hold onto the ends of the tube with your hands and keep your arms straight. Slowly flex your foot, pulling the tube towards your body and lifting your heel off the ground. Hold for a few seconds, then slowly lower your foot back to the starting position. This exercise helps to strengthen the ankle and calf muscles, improving balance and stability. It can also be beneficial for preventing ankle 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
  • Sit on floor or couch with leg in front.
  • Attach elastic to secure object in front of foot.
  • Attach other end of elastic to forefoot.
  • Pull foot backward toward shin.
  • Slowly return and repeat.

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    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 Flextion
    Type of Action Plantarflexion, Eversion, Abduction, Extension

    Benefits of exercise

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

  • Improved ankle mobility
  • Increased lower leg strength
  • Enhanced balance and stability
  • Improved posture
  • Strengthened core muscles
  • Improved coordination
  • Reduced risk of ankle injuries
  • Improved sports performance
  • Increased blood circulation in lower legs
  • Improved range of motion in ankles.

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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

  • Longsitting tubing ankle pull up exercise should be avoided when there is any pain or discomfort in the ankles, knees, or lower back. This exercise puts a lot of strain on these joints and can aggravate any existing injuries or conditions. It should also be avoided if there is any swelling or inflammation in the ankles or feet, as this can further irritate the area. If you have recently had surgery on your ankles, knees, or lower back, it is best to avoid this exercise until you have fully recovered and have been cleared by a medical professional. Additionally, if you are pregnant or have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability and control.

    • 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
  • Use proper form and technique throughout the exercise
  • Start with a light resistance and gradually increase as needed
  • Keep your back straight and core engaged
  • Avoid overextending your ankles
  • Use a stable chair or bench to sit on
  • Keep your feet flat on the ground
  • Do not jerk or use momentum to pull the tubing
  • Breathe properly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Ankle sprains
  • Achilles tendonitis
  • Plantar fasciitis
  • Shin splints
  • Patellar tendinitis
  • IT band syndrome
  • Osteoarthritis of the knee
  • Hip bursitis
  • Piriformis syndrome
  • Sciatica

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    Frequently asked questions

     

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