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📌 Key muscles and functions:- Hip • Gluteus maximus → hip extension and external rotation • Gluteus medius → hip abduction and pelvic stability • Iliopsoas → hip flexion • Adductors → hip adduction Thigh • Quadriceps → knee extension • Hamstrings → knee flexion and hip extension • Sartorius → hip flexion, abduction, external rotation, and knee flexion Leg • Tibialis anterior → ankle dorsiflexion and inversion • Gastrocnemius → ankle plantarflexion and knee flexion • Soleus → ankle plantarflexion • Tibialis posterior → ankle inversion and arch support • Fibularis longus and brevis → ankle eversion ✨ Remember: Strong, coordinated lower limb muscles are essential for posture, balance, gait, and functional movement! 📚 Save this for your next revision! Follow for more physiotherapy & medical quick revisions. 💙 #viral#physiotherapy#medical#muscles#likesforlike
📌 Key muscles and functions:- Hip • Gluteus maximus → hip extension and external rotation • Gluteus medius → hip abduction and pelvic stability • Iliopsoas → hip flexion • Adductors → hip adduction Thigh • Quadriceps → knee extension • Hamstrings → knee flexion and hip extension • Sartorius → hip flexion, abduction, external rotation, and knee flexion Leg • Tibialis anterior → ankle dorsiflexion and inversion • Gastrocnemius → ankle plantarflexion and knee flexion • Soleus → ankle plantarflexion • Tibialis posterior → ankle inversion and arch support • Fibularis longus and brevis → ankle eversion ✨ Remember: Strong, coordinated lower limb muscles are essential for posture, balance, gait, and functional movement! 📚 Save this for your next revision! Follow for more physiotherapy & medical quick revisions. 💙 #viral#physiotherapy#medical#muscles#likesforlike
Client reported that his ankle felt stuck, lacked mobility, and didn’t feel powerful during plyometric activities. Ask him to perform plyometrics in multiple planes, where he demonstrated limitations in both ankle flexion and eversion. • Started with hands-on tissue work through the calf complex. After palpation and identifying referral points, the gastrocnemius appeared to be a key restriction limiting ankle flexion. Using the EDGE technique—applying compression into deeper tissue layers while allowing the client to dictate pressure—we were able to significantly improve tissue mobility of the ankle . • Next, we addressed the peroneal group, focusing on the peroneus brevis due to its stronger mechanical advantage for ankle eversion. • To finish, he performed pogos, toe walking, and plyometrics. He reported no pain, along with noticeable improvements in ankle mobility and function. #sportsmassage#recovery#northcarolina#sportsperformance#explorepage
Client reported that his ankle felt stuck, lacked mobility, and didn’t feel powerful during plyometric activities. Ask him to perform plyometrics in multiple planes, where he demonstrated limitations in both ankle flexion and eversion. • Started with hands-on tissue work through the calf complex. After palpation and identifying referral points, the gastrocnemius appeared to be a key restriction limiting ankle flexion. Using the EDGE technique—applying compression into deeper tissue layers while allowing the client to dictate pressure—we were able to significantly improve tissue mobility of the ankle . • Next, we addressed the peroneal group, focusing on the peroneus brevis due to its stronger mechanical advantage for ankle eversion. • To finish, he performed pogos, toe walking, and plyometrics. He reported no pain, along with noticeable improvements in ankle mobility and function. #sportsmassage#recovery#northcarolina#sportsperformance#explorepage
Quad Killa Check out the difference in ankle flexion! Drop a 🦵if you think you can do this! Such a showoff amirite? Nevertheless, still goals 🙌🏽 #strengthtraining #mobility #mobilitychallenge #IGfitness #trusttheprocess #condition #flexibility #goals
Quad Killa Check out the difference in ankle flexion! Drop a 🦵if you think you can do this! Such a showoff amirite? Nevertheless, still goals 🙌🏽 #strengthtraining #mobility #mobilitychallenge #IGfitness #trusttheprocess #condition #flexibility #goals
1. Banded Ankle Dorsiflexion 2. Banded Ankle Plantar Flexion 3. Banded Ankle Eversion 4. Banded Ankle Inversion 5. Calf Raises 6. Single-Leg Balance / Ankle Stability 7. Ankle Mobility / Dorsiflexion Stretch
1. Banded Ankle Dorsiflexion 2. Banded Ankle Plantar Flexion 3. Banded Ankle Eversion 4. Banded Ankle Inversion 5. Calf Raises 6. Single-Leg Balance / Ankle Stability 7. Ankle Mobility / Dorsiflexion Stretch
6 Simple Ankle Exercises Here’s a list of simple and effective ankle exercises you can do daily—even at home, without equipment. They help maintain ankle mobility, strength, and stability, and take just 5–10 minutes a day. 1. Ankle Pumps (Point your toes away (plantar flexion), then pull them toward you (dorsiflexion) 2. Tiptoe walk & Heel walk (Try to walk with control) 3. Ankle Tilts (Gently shift your weight from side to side, pressing through the lateral side and medial side of the foot alternatively) 4. Ankle circles (Rotate your ankle in a circle, both directions) 5. Ankle Dance (Move sideway while lifting the heels and toes alternatively. Both directions) 6. Single leg balance (Play around by moving the lifted leg)
6 Simple Ankle Exercises Here’s a list of simple and effective ankle exercises you can do daily—even at home, without equipment. They help maintain ankle mobility, strength, and stability, and take just 5–10 minutes a day. 1. Ankle Pumps (Point your toes away (plantar flexion), then pull them toward you (dorsiflexion) 2. Tiptoe walk & Heel walk (Try to walk with control) 3. Ankle Tilts (Gently shift your weight from side to side, pressing through the lateral side and medial side of the foot alternatively) 4. Ankle circles (Rotate your ankle in a circle, both directions) 5. Ankle Dance (Move sideway while lifting the heels and toes alternatively. Both directions) 6. Single leg balance (Play around by moving the lifted leg)
...Why your ankles pinch when you squat (and a quick fix). Can’t hit a deep squat without lifting your heels? Or do you feel a pinch in the front of your ankles after a walk? Your talus bone might be stuck, locking up your natural flexion. Hook your ankle over the edge of a bed, cup your heel, and gently push toward your toes to mobilize the joint (5 sets of 15 reps). To keep that newly gained mobility, your feet need passive protection. Custom-fit sandals ensure your ankle stays properly aligned and supported all day. No more squeezing. No more pain. Built for big and tall women. . . . #AnkleMobility #SquatMobility #JointHealth #WideFeetFashion #ArchSolo
...Why your ankles pinch when you squat (and a quick fix). Can’t hit a deep squat without lifting your heels? Or do you feel a pinch in the front of your ankles after a walk? Your talus bone might be stuck, locking up your natural flexion. Hook your ankle over the edge of a bed, cup your heel, and gently push toward your toes to mobilize the joint (5 sets of 15 reps). To keep that newly gained mobility, your feet need passive protection. Custom-fit sandals ensure your ankle stays properly aligned and supported all day. No more squeezing. No more pain. Built for big and tall women. . . . #AnkleMobility #SquatMobility #JointHealth #WideFeetFashion #ArchSolo
A backbend isn’t just about having a flexible spine. Look at the pieces that make the position possible: Ankle flexion. Knee flexion. Hip extension. Spinal extension. Shoulder external rotation. Each joint contributes something different to the final shape. Train the pieces individually, then put them together. The position is the sum of its parts.
A backbend isn’t just about having a flexible spine. Look at the pieces that make the position possible: Ankle flexion. Knee flexion. Hip extension. Spinal extension. Shoulder external rotation. Each joint contributes something different to the final shape. Train the pieces individually, then put them together. The position is the sum of its parts.
Pump your calves, boost your heart health! 🩺⚡ ​Ankle pumps are simple, effective, and can be done anywhere—sitting, lying down, or standing. ​👇 Do you sit or stand for long hours at work? ​Try 20 reps of dorsiflexion + plantar flexion right now! Your circulation will thank you. 🙌 ​Share this with someone who sits at a desk all day!📲 or stands for hours! Great for long travel too!👍 #calves #muscles #hearthealth #pump #exercises
Pump your calves, boost your heart health! 🩺⚡ ​Ankle pumps are simple, effective, and can be done anywhere—sitting, lying down, or standing. ​👇 Do you sit or stand for long hours at work? ​Try 20 reps of dorsiflexion + plantar flexion right now! Your circulation will thank you. 🙌 ​Share this with someone who sits at a desk all day!📲 or stands for hours! Great for long travel too!👍 #calves #muscles #hearthealth #pump #exercises
Day 6 – Ankle Mobility Routine | Yoga for Flexibility Series Your ankles are probably the most ignored joint in your body 👀 Weak, tight ankles quietly mess with your balance, squat depth, and even knee/hip movement. This ankle mobility routine fixes that before it turns into bigger pain. Today's 3 moves: 1️⃣ Ankle Rotations 2️⃣ Ankle Flexion 3️⃣ Downward Dog Walks Great before workouts, runs, or long walks 🦶 Day 6 done, 1 more to go. Save this for leg day! #yogaforflexibility #hipmobility ankle mobility routine, ankle rotations exercise, ankle flexion stretch, tight ankles fix, ankle stretch before workout, weak ankle exercises, ankle mobility for runners, squat mobility
Day 6 – Ankle Mobility Routine | Yoga for Flexibility Series Your ankles are probably the most ignored joint in your body 👀 Weak, tight ankles quietly mess with your balance, squat depth, and even knee/hip movement. This ankle mobility routine fixes that before it turns into bigger pain. Today's 3 moves: 1️⃣ Ankle Rotations 2️⃣ Ankle Flexion 3️⃣ Downward Dog Walks Great before workouts, runs, or long walks 🦶 Day 6 done, 1 more to go. Save this for leg day! #yogaforflexibility #hipmobility ankle mobility routine, ankle rotations exercise, ankle flexion stretch, tight ankles fix, ankle stretch before workout, weak ankle exercises, ankle mobility for runners, squat mobility
📵 ಬೆಳಿಗ್ಗೆ ಫೋನ್‌ಗೆ “ಬೇಡ” ಹೇಳಿ, ಯೋಗಕ್ಕೆ “ಹೌದು” ಹೇಳಿ! 🧘‍♀️✨ ಪ್ರತಿ ದಿನ ಕೇವಲ 10 ನಿಮಿಷ ಯೋಗಾಭ್ಯಾಸ ನಿಮ್ಮ ದಿನವನ್ನು ಶಾಂತಿಯಿಂದ ಆರಂಭಿಸುತ್ತದೆ 🌅 🌿 ಆಳವಾದ ಉಸಿರಾಟ (Deep Breathing) – ಮನಸ್ಸಿಗೆ ಶಾಂತಿ, ಒತ್ತಡ ಕಡಿಮೆ 🦶 ಕಣಕಾಲು ವ್ಯಾಯಮ (Ankle Flexion & Extension) – ರಕ್ತಸಂಚಾರ ಸುಧಾರಣೆ 🦵 ಮೋಣಕಾಲು ವ್ಯಾಯಮ (Knee Flexion & Extension) – ಸಂಧಿಗಳಿಗೆ ಚುರುಕು 🤲 ಕೈ ಸ್ಟ್ರೆಚ್ (Hand Stretch) – ಕೈ ನೋವು, ಗಟ್ಟಿತನ ಕಡಿಮೆ 🔄 ಭುಜ ಒಳಗೆ-ಹೊರಗೆ (Shoulder In & Out) – ಭುಜ ನೋವು ನಿವಾರಣೆ ⬆️⬇️ ಕತ್ತು ಮೇಲೆ-ಕೆಳಗೆ (Neck Up & Down) – ಗಲಸಿನ ಒತ್ತಡ ಕಡಿಮೆ 🔁 ಬೆನ್ನಿನ ಮೂಳೆ ತಿರುಗಿಸಿ (Spinal Twist) – ಜೀರ್ಣಕ್ರಿಯೆ ಉತ್ತಮ ↔️ ಬೆನ್ನಿನ ಮೂಳೆ ಬದಿಗೆ ವಾಲಿಕೆ (Side Bending) – ಹೊಟ್ಟೆ ಮತ್ತು ಬೆನ್ನು ಬಲ 🧘 ಬೆನ್ನಿನ ಮೂಳೆ ಸ್ಟ್ರೆಚ್ (Spinal Stretch) – ದೇಹದ ಲವಚಿಕತೆ ಹೆಚ್ಚಳ 😌 ಶವಾಸನ (Shavasana) – ಸಂಪೂರ್ಣ ವಿಶ್ರಾಂತಿ, ಮನ-ದೇಹ ಸಮತೋಲನ 📲 ನೋಟಿಫಿಕೇಶನ್‌ಗಳಿಂದ ದಿನ ಪ್ರಾರಂಭಿಸಬೇಡಿ… 🌸 ಶಾಂತಿ ಮತ್ತು ಆರೋಗ್ಯದಿಂದ ದಿನವನ್ನು ಸ್ವಾಗತಿಸಿ! #MorningYoga #10MinYoga #HealthyHabit #KannadaYoga #DigitalDetox
📵 ಬೆಳಿಗ್ಗೆ ಫೋನ್‌ಗೆ “ಬೇಡ” ಹೇಳಿ, ಯೋಗಕ್ಕೆ “ಹೌದು” ಹೇಳಿ! 🧘‍♀️✨ ಪ್ರತಿ ದಿನ ಕೇವಲ 10 ನಿಮಿಷ ಯೋಗಾಭ್ಯಾಸ ನಿಮ್ಮ ದಿನವನ್ನು ಶಾಂತಿಯಿಂದ ಆರಂಭಿಸುತ್ತದೆ 🌅 🌿 ಆಳವಾದ ಉಸಿರಾಟ (Deep Breathing) – ಮನಸ್ಸಿಗೆ ಶಾಂತಿ, ಒತ್ತಡ ಕಡಿಮೆ 🦶 ಕಣಕಾಲು ವ್ಯಾಯಮ (Ankle Flexion & Extension) – ರಕ್ತಸಂಚಾರ ಸುಧಾರಣೆ 🦵 ಮೋಣಕಾಲು ವ್ಯಾಯಮ (Knee Flexion & Extension) – ಸಂಧಿಗಳಿಗೆ ಚುರುಕು 🤲 ಕೈ ಸ್ಟ್ರೆಚ್ (Hand Stretch) – ಕೈ ನೋವು, ಗಟ್ಟಿತನ ಕಡಿಮೆ 🔄 ಭುಜ ಒಳಗೆ-ಹೊರಗೆ (Shoulder In & Out) – ಭುಜ ನೋವು ನಿವಾರಣೆ ⬆️⬇️ ಕತ್ತು ಮೇಲೆ-ಕೆಳಗೆ (Neck Up & Down) – ಗಲಸಿನ ಒತ್ತಡ ಕಡಿಮೆ 🔁 ಬೆನ್ನಿನ ಮೂಳೆ ತಿರುಗಿಸಿ (Spinal Twist) – ಜೀರ್ಣಕ್ರಿಯೆ ಉತ್ತಮ ↔️ ಬೆನ್ನಿನ ಮೂಳೆ ಬದಿಗೆ ವಾಲಿಕೆ (Side Bending) – ಹೊಟ್ಟೆ ಮತ್ತು ಬೆನ್ನು ಬಲ 🧘 ಬೆನ್ನಿನ ಮೂಳೆ ಸ್ಟ್ರೆಚ್ (Spinal Stretch) – ದೇಹದ ಲವಚಿಕತೆ ಹೆಚ್ಚಳ 😌 ಶವಾಸನ (Shavasana) – ಸಂಪೂರ್ಣ ವಿಶ್ರಾಂತಿ, ಮನ-ದೇಹ ಸಮತೋಲನ 📲 ನೋಟಿಫಿಕೇಶನ್‌ಗಳಿಂದ ದಿನ ಪ್ರಾರಂಭಿಸಬೇಡಿ… 🌸 ಶಾಂತಿ ಮತ್ತು ಆರೋಗ್ಯದಿಂದ ದಿನವನ್ನು ಸ್ವಾಗತಿಸಿ! #MorningYoga #10MinYoga #HealthyHabit #KannadaYoga #DigitalDetox
Want better knee flexion? Start here. Your knees need mobility too — especially if you want to squat deeper, move more comfortably, and have better control in your stretches. And don’t forget about your ankles. Ankle mobility and knee mobility work together. Add these exercises into your routine 2–3x a week, and focus on slow, controlled movements. . . #kneemobility #kneeexercises #hipmobility #hipflexibility #hipstrength
Want better knee flexion? Start here. Your knees need mobility too — especially if you want to squat deeper, move more comfortably, and have better control in your stretches. And don’t forget about your ankles. Ankle mobility and knee mobility work together. Add these exercises into your routine 2–3x a week, and focus on slow, controlled movements. . . #kneemobility #kneeexercises #hipmobility #hipflexibility #hipstrength
RUTINA SENTADILLA PROFUNDA ⠀ La sentadilla profunda es una de las posiciones más naturales y completas del cuerpo humano. No es solo un ejercicio: es una postura base que conecta tobillos, rodillas, caderas y columna, y que refleja de forma muy clara el estado real de nuestra movilidad. Poder habitarla con control y comodidad es una señal de salud articular, coordinación y eficiencia en el movimiento. ⠀ Sin embargo, la sentadilla profunda no se “consigue” forzándola. Necesita un trabajo de movilidad coherente, donde cada articulación implicada reciba el estímulo adecuado: tobillos que dorsiflexionan, caderas que rotan y flexionan, y una columna capaz de adaptarse y transmitir fuerza. La clave no está en estirar más, sino en mover mejor, con intención, control y tiempo. ⠀ Trabajar la movilidad de forma estructurada nos permite acceder a rangos profundos sin tensión innecesaria, mejorar la percepción corporal y crear una base sólida para cualquier práctica física, desde el entrenamiento de fuerza hasta el movimiento libre. ⠀ Aquí te dejo una propuesta de rutina enfocada a construir y mejorar tu sentadilla profunda desde la movilidad: ⠀ A. Tobillo (1–3 series, 30–45” descanso) A1. Wall ankle mobilization x 10–15 reps por lado A2. Ankle flexion with weight x 10–15 reps por lado A3. Tibialis raise x 20–30 reps ⠀ B. Cadera (1–3 series, 45–60” descanso) B1. Lateral hip stretch on bench x 8–12 reps por lado B2. 90/90 hip rotation x 6–10 reps por lado ⠀ C. Global (2–4 series, 60–90” descanso) C1. Squat Jefferson curl x 5–8 reps ⠀ Si tienes alguna duda, dejalo en comentarios. También aportaciones, como ideas para contenido y demás. Disfruta de tu práctica y sonríe. ⠀ ‼️Nuevas plazas para alumnos online. Si quieres aprender y practicar movimiento, escríbeme por DM 📨
RUTINA SENTADILLA PROFUNDA ⠀ La sentadilla profunda es una de las posiciones más naturales y completas del cuerpo humano. No es solo un ejercicio: es una postura base que conecta tobillos, rodillas, caderas y columna, y que refleja de forma muy clara el estado real de nuestra movilidad. Poder habitarla con control y comodidad es una señal de salud articular, coordinación y eficiencia en el movimiento. ⠀ Sin embargo, la sentadilla profunda no se “consigue” forzándola. Necesita un trabajo de movilidad coherente, donde cada articulación implicada reciba el estímulo adecuado: tobillos que dorsiflexionan, caderas que rotan y flexionan, y una columna capaz de adaptarse y transmitir fuerza. La clave no está en estirar más, sino en mover mejor, con intención, control y tiempo. ⠀ Trabajar la movilidad de forma estructurada nos permite acceder a rangos profundos sin tensión innecesaria, mejorar la percepción corporal y crear una base sólida para cualquier práctica física, desde el entrenamiento de fuerza hasta el movimiento libre. ⠀ Aquí te dejo una propuesta de rutina enfocada a construir y mejorar tu sentadilla profunda desde la movilidad: ⠀ A. Tobillo (1–3 series, 30–45” descanso) A1. Wall ankle mobilization x 10–15 reps por lado A2. Ankle flexion with weight x 10–15 reps por lado A3. Tibialis raise x 20–30 reps ⠀ B. Cadera (1–3 series, 45–60” descanso) B1. Lateral hip stretch on bench x 8–12 reps por lado B2. 90/90 hip rotation x 6–10 reps por lado ⠀ C. Global (2–4 series, 60–90” descanso) C1. Squat Jefferson curl x 5–8 reps ⠀ Si tienes alguna duda, dejalo en comentarios. También aportaciones, como ideas para contenido y demás. Disfruta de tu práctica y sonríe. ⠀ ‼️Nuevas plazas para alumnos online. Si quieres aprender y practicar movimiento, escríbeme por DM 📨
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