1. The Forgotten Joints
The ankles are often forgotten when we do out regular stretching exercises. They are the joints that are always in use. From rigorous sports to slow saunters, the ankles will get some wear and should be stretched to keep them flexible. Even sedentary folks should take some time to stretch the ankles. The ankles shouldn't be taken for granted or problems such as osteoporosis and stiffening of the joints will set in. Incorporate ankle stretching into other activities like watching television or working at a desk. End all your stretching routines with a good tug on the lower extremities.
2. Relax and Stretch
Extend your legs on the sofa or an ottoman. One foot at a time, point the toes out as far as you can, careful not to push your foot beyond a comfortable position. Hold it for 10 to 20 seconds and slowly release it back to a resting position. Repeat on the other foot. Then point your toes up toward the ceiling, one foot at a time. Without touching them, pull your toes toward your body as far as they can go. Hold and feel the stretch on the back of your ankle where the Achilles tendon lies. Press your heel forward to add to the stretch. Don't hold your breath while doing these exercises. Instead continue to breathe as you count. While you are still stretched out, possibly in front of the television or while reading, slowly rotate each foot a couple times, first in one direction, then the other ankle.
3. Sit and Stretch
Sit in a straight-basked chair and cross one foot on top of the other knee. Make sure your ankle is hanging free and not resting on the thigh. With your hand, lightly pull on the top of the crossed foot until you feel a slight strain. Hold for 10 to 15 seconds and release slowly. Never pull so hard that it hurts. With your foot still in place, push on the top of the foot to stretch your ankle in the opposite direction. While you are still seated, place a towel under your feet on the floor. With one foot, scrunch with your toes to pull the towel all the way in. Replace the towel and perform the scrunch with the other toes. Add some weight to this ankle pulling routine by placing a book or brick on the end of the towel.
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