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Mobility

The document provides a list of ankle and hip mobility exercises aimed at improving movement and preventing injuries. It includes specific exercises for both ankle and hip mobility, such as ankle circles, bridging, and hip abduction. The recommendation is to incorporate these exercises into a routine 3-5 days a week for optimal results.

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mohithg448
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16 views1 page

Mobility

The document provides a list of ankle and hip mobility exercises aimed at improving movement and preventing injuries. It includes specific exercises for both ankle and hip mobility, such as ankle circles, bridging, and hip abduction. The recommendation is to incorporate these exercises into a routine 3-5 days a week for optimal results.

Uploaded by

mohithg448
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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give me some ankle and hip mobility exercises

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Certainly! Improving ankle and hip mobility is essential for overall movement and injury prevention. Here are some effective exercises you can
incorporate into your routine:

1. Ankle Mobility Exercises:

Ankle Circles: Sit or lie down and rotate your ankle clockwise and counterclockwise. You can also trace the alphabet with your big toe to
vary the stretch.
Single Leg Balance: Stand on one foot with arms out to the sides. Gradually increase the time you can balance on each leg. Try variations
like closing your eyes or standing on an unstable surface.
Standing Heel Lifts: Stand with feet shoulder-width apart, lift your heels, and then lower them slowly. You can add resistance by holding
weights.
Toe Raises and Heel Drops on a Step: Stand on a step with heels hanging off. Raise onto your toes and then lower your feet below the
step level. Use a bannister for support if needed.

2. Hip Mobility Exercises:

Bridging: Lie on your back, bend your knees, and lift your hips off the ground. Squeeze your glutes at the top.
Knee Lift: Stretch your hip flexors by pulling one knee toward your chest while standing.
External Hip Rotation: Sit with one ankle on the opposite knee and gently press the knee down to stretch the hip.
Double Hip Rotation: Lie on your back, cross one ankle over the opposite knee, and rotate both legs to the side.
Hip Extension: Stand and extend one leg backward, engaging your glutes.
Hip Abduction: Stand and lift one leg sideways, engaging your outer hip muscles.

Remember to warm up before doing these exercises, and gradually increase intensity and duration. Incorporate them into your routine 3-5 days a week
for better mobility and strength . Happy moving! 🏋️‍♂️🤸‍♀️

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