Ankle restoration

Ankle restoration

Содержание:


Exercise # 1

The exercise is performed while sitting. The feet are slightly apart. The heels are firmly pressed to the floor. Unseparable heels from the floor we spread the feet to the side and up. We do it slowly and smoothly. Then we put them in the opposite position. You need to spread the feet as wide as possible to the sides until tension but without lifting the heels off the floor. Slowly smoothly to the sides and slowly smoothly back.

We carry out 6-8 times.

 

Exercise # 2

The exercise is performed while sitting. We put our feet shoulder-width apart. Without lifting the heels off the floor, raise the feet and bring them towards each other until they touch with the thumbs. Then slowly and smoothly put the feet in their original position.

We carry out 6-8 times.

 

Exercise # 3

The exercise is performed while standing. Hands lightly hold the back of the chair. Slowly and smoothly we rise up on toes and slowly and smoothly go down. We rise up as much as you can, until you feel tension. We linger at the top point for about 1 second.

We carry out 6-8 times.

 

Exercise # 4

We hold our hands behind the back of the chair. Raise the front of the foot up. We pull the feet towards ourselves. Then slowly and smoothly lower them down. Slowly smoothly up and slowly smoothly down. Raise the forefoot upward until you feel tension in the feet, legs and calves. When doing the exercise, be careful not to lose your balance or fall.

We carry out 6-8 times.

 

Exercise # 5

Legs not wide apart. Rise up on toes and bring your heels together. Slowly smoothly up, at the same time bring the heels together and slowly slowly descend down.

We carry out 6-8 times.

 

Exercise # 6

We rise on toes up slowly and smoothly, spread the heels and go down slowly and smoothly down. We perform the exercise slowly and smoothly.

We carry out 6-8 times.

 

Exercise # 7

A healthy leg from the front, a sore leg from the back. The foot of the good leg looks straight ahead. The sore leg is turned slightly to the side. Without lifting our feet off the floor, we squat on our healthy leg, giving the knee slightly forward. The painful leg in the knee does not bend. We carry out the exercise in one direction 6-8 times. Then we change legs. In the other direction, the exercise is also performed 6-8 times. Slowly and smoothly do squats on the sore leg. We bend it at the knee and push the knee forward. The knee of the other leg does not bend. The exercise is performed slowly and smoothly. The soles of the feet do not come off the floor and stand firmly on the floor. If you experience severe pain in one leg or another while doing the exercise, soften the exercise.