Exercises for the ankle joint. SET №5 is aimed at stretching the muscles (improvement of flexibility of the muscular apparatus) and increase of the range of joint movement

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The complex consists of 10 exercises, the total duration of the complex is 28:54 min

REQUIRED ACCESSORIES: ROOM WALL, GYMNASTIC MAT, GYMNASTIC STEP, RAILING/HANDRAIL, STOOL

GENERAL INSTRUCTIONS FOR THE SET OF EXERCISES:

  • Correct breathing: in each exercise related to muscle load and tension: inhale through the nose, exhale through the mouth, hold your breath for 5-10 seconds in accordance with the exercise instructions.
  • To achieve the maximum effect of a set of exercises, choose 4-5 exercises most convenient to perform from the general list, make the set 2 times a day, in the morning and in the evening for 4-6 weeks.
  • GENERAL: it is important to understand that for a correct and effective rehabilitation process, the set should include exercises both to stretch the muscles and improve the range of joint movement, and to strengthen the muscles and improve proprioception, and strength. Therefore, it is necessary to select the right exercises in various combinations and variations, in accordance with a patient’s problem. For example, the exercises presented in the ankle section are well combined with other sections and are widely used in the complex rehabilitation of the lower limb

Additional Info

Pain in the lower extremity is an extremely common disorder, which becomes a frequent reason for a visit to a physician. For example, in recent years, the number of visits to a specialist for pain in the knee joint exceeds 4 million (globally). According to some studies, only in the last year, one in three people turned to a specialist with this problem. There are many reasons for this condition: pain in the lower extremities can be caused by both trauma and degenerative changes in the articular surfaces, cartilage abrasion, improper biomechanics of the joints, inflammatory processes, damage to blood vessels and nerves. [Explore More]

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