The ankle is made up of the tarsal bones, the calcaneus -- also known as the heel bone -- and the heads of the tibia and fibula bones in the lower leg. Stretches for this area of the body focus on the muscles and tendons that surround the joint, such as the Achilles tendon -- attached to the gastrocnemius and soleus -- and the anterior and posterior tibialis muscles, with their associated tendons. Yoga has several poses that stretch the muscles, tendons and ligaments of the lower leg and are appropriate for most fitness levels.
Hero Pose
The hero pose stretches the anterior and posterior tibialis muscles and their associated tendons. Kneel on the floor with a folded blanket or towel under your knees and the tops of your feet resting on the floor. Spread your feet wider than your hips so that your shins form a triangle. Sit back until your behind touches the floor between your feet. If you are unable to reach the floor, or if you feel discomfort in your knees, use cushions or folder blankets to support your bottom. Keep your upper body neutral, with your shoulders in line with your hips, and your ears in line with your shoulders. Sit in this position for 20 seconds, or as long as is comfortable. If kneeling on the floor is uncomfortable, sit in a straight-backed chair, bend your knees so that the tops of your feet rest on the floor, outside the chair legs -- your shins should form a triangle. Keep your upper body neutral, with your shoulders in line with your hips, and your ears in line with your shoulders. Sit in this position for 20 seconds, or as long as is comfortable.
Garland Pose
The garland pose stretches the gastrocnemius and soleus muscles, or the calf muscles, and the Achilles tendon. Stand with your feet hip-width apart. Squat down until your behind is inches from the floor and you have a deep bend in your knees. Spread your knees and lean forward until your torso is between your knees. Press your elbows against the front of your shins and hold your hands at chest height in prayer position. Arch your back, extend your chest, and lift your head so that your chin is parallel to the floor. Hold this position for 20 seconds, or as long as is comfortable. If the deep squat is uncomfortable, or if you have trouble maintaining your balance, stack cushions or folded blankets under your behind.
One-Legged King Pigeon Pose
The one-legged king pigeon pose stretches the anterior and posterior tibialis muscles and tendons of the rear leg while conditioning the gastrocnemius, soleus and Achilles tendon of the forward leg. Kneel on the floor, or a folded towel. Lift your right leg so that the sole of your right foot rests on the floor and your right thigh is parallel to the floor. Keep your left knee on the floor. Bend your left knee and grab the top of your left foot with the palm of your left hand resting on your toes. Arch your back and extend your chest forward. Keep your head neutral and your chin parallel to the floor as you press your left foot toward your left buttock. Hold for 20 seconds, or as long as is comfortable and switch legs. If kneeling is uncomfortable, or if you have trouble maintaining your balance, sit in a straight-backed chair and grab the top of your left foot in the palm of your left hand. Press your foot upward, toward your buttocks, and hold for 20 seconds, or as long as is comfortable.
Seated Forward Bend
The seated forward bend stretches the gastrocnemius and soleus muscles and the Achilles tendon. Sit on the floor with your upper body neutral, your shoulders in line with your hips and your ears in line with your shoulders. Your head should be neutral and your chin parallel to the floor. Hinge forward at the hip and grab the tops of your feet. Gently pull your toes back, arch your back and press your chest toward your thighs and look toward your toes. If you have trouble reaching your toes, or bending forward, wrap a towel or belt around the balls of your feet and gently pull your toes toward you. Hold for 20 seconds, or as long as is comfortable.
References
- "Personal Trainer Manual"; American Council on Exercise;1996
- "Physiology of Sport and Exercise"; Jack H. Wilmore, PhD. & David L. Costill, PhD.;1999
- "Trail Guide to the Body"; Andrew R. Biel; 1997
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