Ankle Circles - Fundamental
Recommendations: 1-2 Sets, 10-15 Reps
Beginner Calves Stretching Body Only Gym Home
Purpose: This exercise stretches and strengthens your feet and ankles.
Benefits: This exercise improves the flexibility and mobility of the ankles.
Raise your right foot slightly from the floor and flex your foot. Balance on your left leg. This is the starting position. Keep your right leg motionless and slowly rotate your right foot in a circle to the right, to the back (pointing your toes), to the left and then to the starting position. Then move the right foot in a circle in the opposite (counter-clockwise) direction. Breathe naturally during this movement. Continue for the required number of repetitions Repeat this exercise for the left foot for the required number of repetitions.
Usually we use our ankles in flexing and pointing activities (e.g., walking and running). Ankle Circles gives us an opportunity to improve the range of motion in the ankles.
Step 1
Raise the right foot from the floor and flex your foot.
Raise your right foot slightly from the floor and flex your foot. Balance on your left leg. This is the starting position. Use a support if necessary.
Step 2
Keep your right leg motionless while rotating the right foot in circles in a clockwise to the right.
Keep your right leg motionless and slowly rotate your right foot in a clock-wise circle to the right. Breathe naturally during this movement.
Step 3
Continue circling the right foot to the back.
Continue the clock-wise circle by rotating your right foot to the back. Breathe normally during this movement.
Step 4
Continue circling the foot to the left.
Continue the clock-wise circle by rotating your right foot to the left. Breathe naturally during this movement
Step 5
Repeat the circle for the required number of repetitions.
Repeat the clock-wise circle until the required number of repetitions have been completed. Breathe naturally during this movement.
Step 6
Rotate the right foot in a counter clock-wise circle to the left.
Keep your right leg motionless, and while standing on your left foot, rotate the right foot in a circle counter clock-wise to the left. Breathe naturally during this movement.
Step 7
Continue circling the right foot to the back.
Continue the counter clock-wise circle by rotating your right foot to the back. Breathe naturally during this movement.
Step 8
Continue circling the foot to the right.
Continue the counter clock-wise circle by rotating your right foot to the right. Breathe naturally during this movement.
Step 9
Repeat the circle for the required number of repetitions.
Repeat the counter clock-wise circle until the required number of repetitions have been completed. Breathe naturally during this movement.
Step 10
Repeat this exercise for the left foot.
Raise your left foot slightly from the floor and flex your foot. Balance on your right leg. Use a support if necessary.
Step 11
Keep your left leg motionless while rotating the left foot in circles in a clockwise to the right.
Keep your left leg motionless and slowly rotate your left foot in a clock-wise circle to the right. Breathe naturally during this movement.
Step 12
Continue circling the left foot to the back.
Continue the clock-wise circle by rotating your left foot to the back. Breathe normally during this movement.
Step 13
Continue circling the foot to the left.
Continue the clock-wise circle by rotating your left foot to the left. Breathe naturally during this movement
Step 14
Repeat the circle for the required number of repetitions.
Repeat the clock-wise circle until the required number of repetitions have been completed. Breathe naturally during this movement.
Step 15
Rotate the left foot in a counter clock-wise circle to the left.
Keep your left leg motionless, and while standing on your right foot, rotate the left foot in a circle counter clock-wise to the left. Breathe naturally during this movement.
Step 16
Continue circling the left foot to the back.
Continue the counter clock-wise circle by rotating your left foot to the back. Breathe naturally during this movement.
Step 17
Continue circling the foot to the right.
Continue the counter clock-wise circle by rotating your left foot to the right. Breathe naturally during this movement.
Step 18
Repeat the circle for the required number of repetitions.
Repeat the counter clock-wise circle until the required number of repetitions have been completed. Breathe naturally during this movement.