Ankle circles are a simple and effective exercise to improve ankle flexibility and mobility. Here is how to perform ankle circles:
How to perform
1. Sit or stand comfortably with your feet flat on the ground.2. Lift one foot off the ground and rotate the ankle in a circular motion, moving the foot in a clockwise direction.
3. Perform 10-15 circles in one direction, then switch to the opposite direction and perform 10-15 circles.
4. Switch to the other foot and repeat the exercise, rotating the ankle in both clockwise and counterclockwise directions.
5. Focus on making the circles as large as possible without causing pain or discomfort.
6. Perform 2-3 sets on each foot, taking breaks in between sets if needed.
It is important to perform ankle circles slowly and controlled to avoid straining the muscles and joints. This exercise can be done as a warm-up before a workout or as a way to increase ankle mobility throughout the day.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.