Seated foot and ankle stretches

These next three stretches are for the muscles that surround your ankle and foot. It’s not a bad idea to do ankle circles in both directions several times during the day. Whether you sit all day or stand all day, this stretch brings better circulation and warmth to your ankles and feet and keeps this area flexible. If the muscles around your ankles are inflexible, you’re at a higher risk of injuring your ankle.
To do these stretches, follow these steps:

1. Sit up very tall in a chair with your left leg crossed over your right knee and your ankle resting on your thigh.
2. Hold on to the top of your foot with your right hand and your ankle with your left hand.
3. Gently pull back on your foot (kind of like pointing your toes). See Figure a. You should feel the stretch in the top of your foot.
4. Hold the stretch for 30 seconds and then release.
5. Now, grab your toes with your left hand and your heel with your right hand and gradually pull your toes back toward your shin. See Figure b. You should feel this stretch in the bottom of your foot.
6. Hold this stretch for 30 seconds and then release.
7. Grab your ankle with your left hand and reach your right hand underneath your foot and grab hold of the top of your foot.
8. Gently pull your foot toward the ceiling, and turn it as if you were looking for something on the bottom of your foot. See Figure c. You should feel the stretch on the outside of your ankle.
9. Hold the stretch for 30 seconds and then release.
10. Repeat the same stretches on your right foot and ankle.

A few do’s and don’ts for this stretch:

• Do keep your chest lifted and your spine very tall.
• Do relax and breathe.
• Don’t lift one hip or lean to one side.
• Don’t force or pulse the stretches.