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To enhance your ankle dorsiflexion, let's start by ensuring you've checked out our tibial internal rotation video. If you've already done so and are still experiencing limited movement or discomfort, here's a helpful addition.
Begin in the same position with the band under your big toe, ensuring your foot is aligned. Drive your knee outward while keeping your heel grounded. Now, focus on loading your weight as far forward as possible while maintaining heel contact.
Hold this position for about 10 seconds, then return to the starting position before repeating. Maintain tension on the band, engage your glute, and drive forward to maximize the stretch. If needed, you can gently apply extra pressure, but avoid any pain.
This exercise aims to increase ankle mobility without causing discomfort. Once you're comfortable with the movement pattern, you can gradually add resistance. Start with body weight to ensure proper form and enjoy the process of improving your ankle mobility.
Негізгі бет Tibial Internal Rotation & Dorsiflexion / MYo Lab Health & Wellness
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