TSAOG Physical Therapist Cheryl Obregon demonstrates the Dorsiflexion Self Mobilization Stretch Exercise. Visit www.TSAOG.com for more information.
Transcript:
For the self Dosiflection Mobilization exercise, you will need a small step, a Thera-band, and a small towel. How you want to set up this exercise is you want to place whatever foot you are stretching up on the step, making sure you have something to grab onto for balance, your back foot will hold or anchor down the Thera-Band that you are using for this exercise. You want to angle the Thera-Band so that it is angled back at about a 45-degree angle with the front part Thera-band right at the ankle joint. Make sure you place a small towel behind the Thera-Band so that way you do not pinch your skin. This stretch is used to provide a gentle mobilization to the talocrural joint or the joint that provides the dorsiflexion motion of the ankle. What you want to do is gently lunge forward with your knee until you feel a mild to moderate stretch in that ankle joint. You may also feel some stretch in the back part of your calf. Hold that position for about ten seconds and you want to repeat this for approximately two minutes. Make sure as you lunge forward that your knee stays straight around the mid part of your foot.
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