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Exercise 1: Ankle Stretches

Purpose: Warm up the ankles and lower legs, bring attention to the body.

Illustration

Standing on one leg, rotating ankle

Instructions​

  1. Stand with your feet hip-width apart, near a wall or chair if you need balance support.
  2. Lift your right foot slightly off the ground.
  3. Slowly rotate your right ankle in circles - five times clockwise, then five times anti-clockwise.
  4. Point and flex the foot several times, feeling the stretch in the ankle and calf.
  5. Return to standing on both feet.
  6. Repeat with the left ankle.

Duration: Approximately 1-2 minutes total.

Sensations to notice: Warming in the ankles and lower legs, perhaps some wobbling as you balance, the feeling of your feet making contact with the ground.

Modifications​

Most Common Adaptation

Use Balance Support: Place one or both hands on a wall, chair back, or countertop for stability. There is no requirement to balance freely - support is encouraged!

Chair-seated: Sit in a chair and lift one foot off the ground to rotate the ankle. This provides the same ankle movement without any balance challenges.

Wheelchair adaptation: Perform this exercise seated in your chair. Lift one foot slightly if possible, or simply rotate the ankle while keeping the foot on the footrest.