Ankle alphabet
Sit with one leg extended. Trace the letters A through Z in the air with your big toe, leading the motion from the ankle joint. Restores full active range of motion after an ankle sprain when swelling still limits direct ROM drills.
Hlavný sval: calvesmobilityObtiažnosť: 1/5
Vedľajšie svaly
- feet
Pokyny k technike
- ✓Move from the ANKLE, not the whole leg — knee stays still
- ✓Make each letter as big as comfort allows
- ✓Once per foot, 1-2× a day for week 1, single rep covers the full ROM
Časté chyby
- ×Rotating the whole leg instead of articulating the ankle joint
- ×Skipping letters that hurt — work up to them over days, not minutes
Lokalizovaný preklad sa pripravuje — zobrazená anglická záloha.