Ankle rotations

                                                Ankle rotations

Ankle rotations are a simple and effective exercise that involves moving your ankle joint in circular motions. This exercise helps to improve ankle flexibility, mobility, and can also be used as a warm-up or a part of a rehabilitation routine. Here's how you can perform ankle rotations:

1. Sit or Stand: Begin by either sitting on a chair with your feet flat on the floor or standing with your weight evenly distributed on both feet.

2. 
   

3. Lift Your Leg: If you're sitting, lift one leg off the ground, extending it straight in front of you. If you're standing, you can lift one foot off the ground slightly.

4. 
   

5. Rotate Clockwise: Slowly start making circular motions with your foot by moving your toes in a clockwise direction. Focus on moving your ankle joint while keeping your leg as still as possible. Perform 10-15 rotations in this direction.

6. 
   

7. Rotate Counterclockwise: After completing the clockwise rotations, switch to counterclockwise rotations. Move your toes in the opposite direction, still maintaining control and focusing on the ankle joint. Perform another 10-15 rotations in this direction.

8. 
   

9. Switch Legs: If you're doing this exercise with one leg at a time, switch to the other leg and repeat the clockwise and counterclockwise rotations.

10. 
    

11. Breathing: Remember to breathe steadily throughout the exercise. Inhale as you start a rotation and exhale as you complete it.

12. 
    

13. Be Gentle: Make sure not to force your ankle into uncomfortable positions or use excessive force. The rotations should be gentle and controlled.

14. 
    

15. Frequency: You can perform ankle rotations multiple times a day, especially if you have stiff ankles or are recovering from an ankle injury. Incorporate them into your daily routine, such as before or after workouts.

16. 
    

It's important to note that if you have any existing ankle injuries or conditions, it's advisable to consult with a healthcare professional or a physical therapist before starting any new exercise routine, including ankle rotations. They can provide personalized guidance based on your specific needs and limitations.