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

( Sitting ankle down stretch )

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Name of exercise  Stretch ankle ever sit w/towel
Other names of exercise Sitting ankle down stretch
Description of exercise The sitting ankle down stretch exercise is a simple yet effective stretch that targets the muscles in the lower leg and ankle. To perform this exercise, sit on the floor with your legs extended in front of you. Flex one foot and gently pull your toes towards your body, feeling a stretch in your calf muscle. Hold this position for 15-30 seconds, then release and switch to the other foot. This stretch can also be done while sitting on a chair by placing one foot on a low stool or step and gently pressing down on the toes. This exercise can help improve flexibility and range of motion in the ankles, making it beneficial for athletes and those with 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 with involved leg crossed over uninvolved leg.
  • Place towel around forefoot.
  • Stabilize lower leg with one hand.
  • Pull towel downward with other hand.
  • 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, Plantarflexion

    Benefits of exercise

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

  • Increased flexibility
  • Improved circulation
  • Reduced risk of injury
  • Strengthened ankle muscles
  • Improved balance and stability
  • Improved range of motion
  • Reduced stiffness in ankles
  • Improved posture
  • Reduced tension and tightness in ankles
  • Improved athletic performance

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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 ankle down stretch exercise should be avoided if you have any existing ankle or foot injuries, such as sprains or strains. It should also be avoided if you experience pain or discomfort in your ankles or feet during the exercise. Additionally, if you have any joint or muscle conditions, such as arthritis or plantar fasciitis, it is best to consult with a healthcare professional before attempting this exercise. Pregnant women should also avoid this exercise as it may put unnecessary strain on their bodies. It is important to listen to your body and avoid any exercises that cause pain or discomfort to prevent further injury.

    • Precautions

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

  • No sudden movements
  • Warm up before starting
  • Keep feet flat on the ground
  • Do not overstretch
  • Breathe deeply and evenly
  • Maintain proper posture
  • Do not hold your breath
  • Stop if you feel pain
  • Gradually increase intensity
  • Listen to your body

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Sprained ankle
  • Calf strains
  • Heel spurs
  • Flat feet

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    Frequently asked questions

     

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