Ankle Exercises To Help Hips

If your ankles are giving you grief, it's likely other joints such as the knees or hips are being affected as well. A strong arch in your foot will keep the ankles strong and symmetrical. Specific stretches and yoga poses can improve the strength of the ankles and open the hips at the same time. As with any new exercise program, consult your doctor first.

Hero Pose

According to yoga master B.K.S. Iyengar, a yoga pose called Virasana, or hero pose, is an ankle stretch that will relieve stiffness in the hips. Start in a kneeling position and sit down in between your heels. Stretch both arms up toward the ceiling and interlock the fingers with the palms facing up. Stay in the pose for five minutes. If it is too hard to sit in between your heels, you can sit on a yoga block or pillow to make it easier.

Ankle Bounce

The ankle bounce is an ankle exercise that also stretches the hips. Start by standing near a wall and slightly lean in, placing both hands on the wall. Shift your weight to your toes and raise and lower both heels rapidly until you are performing a bouncing motion. With each bounce, try to lift both heels one to two inches off the ground and maintain good contact with the floor with the balls of your feet. Complete 20 to 30 repetitions.

Camel Pose

The camel pose in yoga tones the ankles and stretches the hips, according to Iyengar. Start by standing on your knees, facing a wall. Place your hands on the back of your hips and press your hips into the wall. List your chest and start to bend backward. If you can comfortably reach your ankles, go ahead, but if not, keep your hands on your hips. Hold the pose for one minute and gently lift your upper body back up, relaxing the neck.

Squatting

Sitting in a traditional squatting position stretches the ankles and groin muscles, and opens the hips. Start with the feet a foot away from each other and the toes pointing straight forward. Squat down, keeping the weight in the feet. Try to get both feet flat on the floor. Eventually work toward bringing the feet closer together. To modify this position, you can sit on a pillow. Stay in the squat for one minute.