Dorsi flexion stretch and strength like point and flex is a great start to start adding ankle mobility in your routine 

I have bothered everyone this week with the ball massages and the awareness of the feet, legs, and hips. Yes, I am aware of it. But when we talk about the feet, I have to bug you about it. You see, if you want to get those deep squats that you need on the golf course to measure the distance of the ball, perform Climbing Down the Mountain in Chair classes and Russian squats in Tower classes or continue to have strong hips and lower back, then you better pay attention. Your hips, knees, and feet are the components to get there.

Since we spoke about the hips last month, it’s time to fix the ankles.

The key is Dorsi flexion. 

Now that you understand

1. How to strengthen your feet
https://www.jeaniquepilates.com/wellbeing/strengthen-your-feet/

2. You understand how to position your body weight
https://www.jeaniquepilates.com/teach/happy-knees/

Now it’s time to Dorsi flex – another way to increase ankle flexibility and mobility.

The simplest thing you can do is point and flex your toes.

Here’s the breakdown for today’s video

2:49: Massage your feet
3:54: Point, flex, and circle to gently wake up your feet
5:00: Calf release
7:24: Shin relief
8:19: Seated flex toes stretch (start with 15 seconds hold) x 2 rounds
09:04: Seated point toes stretch x 2 rounds

Part 2: Options for those who can’t sit on their knees.

You can also use this video if you like theraband https://www.jeaniquepilates.com/wellbeing/awareness/foot-ankle-exercise/

12:50: Seated on a thick mat or foam roller to stretch the toes and quads.

14:40: Upper Back release with feet flex since it’s our theme.

Do your best that’s all one can do,

Xo 

 Jeanique