A lack of ankle dorsiflexion can be a limiting factor for lots of squats - if your heels don’t go to the ground when you squat, then this might be you!
In this 35 minute class, you’ll learn some excellent options to improve ankle dorsiflexion and your squat!
Lots of equipment required:
- A yoga tune up ball or a tennis ball
- A yoga block or a small plyo box, bench or sturdy chair
- Maybe a rolled up yoga mat or a pair of half round foam rollers (if your heels don’t hit the ground when you squat)
- Maybe a door handle or a kitchen sink to bolster your squat
So this is a good class and you’ll likely see some changes from beginning to end. You can maximize your changes by doing it more than once - 3-4x weekly will get you some really major mobility gains if that’s what you’re looking for. You can also just do the ankle PAILs/RAILs 3-4x weekly and that should also help create real change. Here’s a reminder on what you’re going to need to do:
1. Hold your initial stretch for 2 full minutes breathing slowly and deeply and trying to relax into it.
2. Start your PAILs contraction slowly and ramp up gently to your maximum safest effort. When you first begin, this should be around 50-60%, as you get stronger, try to get to 80-100% of your possible effort.
3. Hold your PAILs for 10-15 seconds
4. Immediately switch to your RAILs and hold for 10-15 seconds at your max safe effort.
5. Rest and breath for about 45 seconds
6. Repeat the PAILs/RAILs/rest sequence 2-3x
7. Do some capsule CARs or other end range work to ‘save your work’ and create permanent changes.
If you want more exercises and info on joint mobility, my Joints For Life 2.0 program is a great starting point! Check it out here: [ Ссылка ]
And if you want more info on improving your squat, check out the #petrafyyoursquat hashtag on my @petrafishermovement Instagram for my entire series on how to improve your squats, or head to the blog post where I break it all down right here: [ Ссылка ]
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