Tight ankles can stop you from 

• doing sumo squats, 
•  Sitting in namaste position.
• coming up to standing from a deep squat/or sumo squat position 

  Tight ankles can also affect your gait and balance. 

But don’t worry, I have got you covered. In today’s video, we will release your calves and shins muscles tightness. So go dust your foam roller from the basement 😊. We will also review all the exercises we’ve covered in the last few weeks. That’s exciting.

You ready?

Here’s what we will cover today:

New Exercise: Foam roller release for the shins and ankle tensions 

Challenging on the abs: 

• sumo to rolling like a ball to single-leg stretch. Ouch !!!abs🌝,
• Double leg stretch: challenge your abs with skim the mat 
• Roll up: (ankle weights) – point flex between each rep. Even if you don’t need to, using the ankle weights allows you to anchor your leg bones into the floor.

Cueing for today 

• Saw: why you should maintain this exercise more dynamic.

• Swan:  Use ankle weights 

•  Cat-cow: How to connect the hins bone to the mat. 

• Side leg kick: anchoring of the legs using ankle weight 

• Teaser: Are you still using your quads to come up? Today’s cue might help you. 

Feet exercises covered last three weeks 

. Feet awakening exercises 

. Toes dexterity – https://www.jeaniquepilates.com/teach/the-cortical-homunculus/

. Feet (relevé) lifting the toes – https://www.jeaniquepilates.com/teach/4-feet-strengthening-exercises/

. Wiper blades one foot and then both feet – https://www.jeaniquepilates.com/teach/happy-knees/

. Standing revelé

. Shins and calves stretching exercise.  

P.S: Check out these images to learn about the link system of your feet