AS | Dorsi-flexion (crouching)

AS | Dorsi-flexion (crouching)

AS | Dorsi-flexion (crouching)

EXERCISE USE

Dorsiflexion is an important movement as to walk and run normally requires a full range of movement in this direction. If dorsiflexion is limited because of injury or just dysfunction, this can affect movement patterns and cause further problems. This exercise enables you to push the ankle to its full range of dorsiflexion safely.

INSTRUCTIONS Adopt split stance kneeling position with the ankle you want to mobilise in front. Slowly lean forwards onto front bent knee as in video, pushing knee and shin as far over the ankle as you can. Do not push into pain but you may feel a tightness in front of the ankle. Hold for 2 seconds then return to starting position.

Progression Levels

Session 1:

1

AS | Dorsi-flexion (crouching)

AS | Dorsi-flexion (crouching)

2

AS | Soleus / Dorsiflexion (wall)

AS | Soleus / Dorsiflexion (wall)

3

AS | Dorsiflexion ROM - Power band

AS | Dorsiflexion ROM - Power band

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