Supine ankle out pull exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine ankle out pull )

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Name of exercise  Resist ankle ever uni supine w/elastic
Other names of exercise Supine ankle out pull
Description of exercise The supine ankle out pull exercise is a simple yet effective exercise that targets the muscles in the lower legs, specifically the ankle and foot. To perform this exercise, lie on your back with your legs extended and your arms by your sides. Slowly lift one leg off the ground and point your toes away from your body, then use your ankle muscles to pull your toes back towards your body. Hold for a few seconds, then release and repeat on the other leg. This exercise helps to strengthen the muscles in the ankle and foot, improve balance and stability, and can also help prevent ankle injuries. It is a great addition to any lower body workout routine.
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
  • Lie on back.
  • Attach elastic to secure object and loop around forefoot.
  • Pull forefoot outward against elastic.
  • Return to start position and repeat.

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    Video Tutorial

    https://m.youtube.com/watch?v=g-iXYapbuqk%26t=0s

     

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

    Benefits of exercise

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

  • Increased ankle flexibility
  • Strengthened ankle muscles
  • Improved balance and stability
  • Reduced risk of ankle sprains
  • Improved range of motion in ankles
  • Targeted calf muscle activation
  • Improved posture
  • Increased blood flow to ankles
  • Improved ankle mobility
  • Enhanced 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 supine ankle out pull exercise should be avoided if you have any pre-existing ankle injuries or pain. This exercise puts a lot of strain on the ankle joint and can worsen any existing conditions. It is also not recommended for individuals with lower back pain or spinal injuries, as the movement can put pressure on the lower back. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put stress on the pelvic area. If you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult with a medical professional.

    • Precautions

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

  • Do not allow leg to rotate.

    • Helpful in Diseases

  • Ankle sprain
  • Plantar fasciitis
  • Achilles tendinitis
  • Shin splints

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    Frequently asked questions

     

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