Back
Add to Program

17. Ankle-Toe Active Dorsiflexion Stretch

If you have limited foot and ankle flexibility, this technique is for you. Coax your neuromuscular system to release tension in your foot, ankle and toes to free up your movement.

Equipment needed: 

  • Towel or pillowcase

Instructions:

  1. Fold your towel or pillowcase so that it is about 2-3 feet in length and ~ 2-3 inches wide as shown in the image and video. 
  2. Place one end under the back of your heel and ankle so that it wraps around the base of your foot through your big toe and you can hold the other end while sitting upright. 
  3. With your foot and toes relaxed, inhale and gently pull the towel towards you creating a mild stretch in your calf and/or foot.
  4. As you slowly and completely exhale through pursed lips, gently press your big toe and foot into the towel. 
  5. Pause 2-3 seconds or until you feel a mild urge to breathe again.
  6. Repeat for a total of 5 breath cycles.
  7. Complete 2 sets of 5 breath cycles.

Perform 1-2x /day for the next 2 days. *Unless otherwise directed

    • Optionally, use your testing technique to determine your optimal frequency and duration to perform.

 

Back
Donate