Adiletix - Band Ankle Dorsiflexion - Step-by-Step Guide
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2x
Band Ankle Dorsiflexion
1 - Secure a resistance band to a stable anchor point low to the ground, such as the base of a rack or a heavy piece of equipment.
2 - Sit on the floor or on a bench with your legs extended in front of you, looping the resistance band around the top of your foot near the toes.
3 - Position yourself far enough from the anchor so there is tension in the band when your foot is in a neutral position.
4 - Starting with your foot in a plantar flexed position (toes pointing slightly down), slowly pull your toes and foot upward toward your shin, performing dorsiflexion.
5 - Hold the fully dorsiflexed position for 1-2 seconds, feeling the stretch in your calf and the contraction in your shin muscles (tibialis anterior).
6 - Slowly return your foot to the starting position in a controlled manner, resisting the pull of the band.
7 - Repeat for the desired number of repetitions before switching to the opposite foot.
