This exercise is ankle dorsiflexion using a resistance band. The aim here is to strengthen the muscles and tendons on the front of your lower leg. Start by tying or looping the resistance band against a secure object such as a table leg. Sit on the floor and put the other end of the resistance band around your foot. You may find it easier to have shoes on so the band doesn't slip.
Position yourself far enough away from the anchor point so there is some tension on the band. Bring your foot upwards towards your body, and then slowly return to the start position where your toes are once again pointed downwards. Try and keep the movement slow and controlled, especially when returning to the start position so it doesn't flick back. You may find it easier to put a rolled up towel underneath your calf so that your heel doesn't rub on the ground, you can also use your other foot placed under your calf to create that space. If the band keeps slipping off your foot, you can loop the band back on itself before putting it on your foot to make it more secure.
When you are able to complete the rep range suggested in your training programme with ease, you can make it harder by moving further away from the anchor point or by swapping the band for one with more resistance.
Equally if you are finding the exercise a bit tough, move yourself closer to the anchor point, swap for a lighter resistance, or reduce the range of movement you are performing. When these changes then become easier you can progress the exercise using the advice above.
EQUIPMENT 💪
💪 Resistance Bands: https://www.thephysiobot.com/resistance-bands/
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FOR PHYSIOS
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Check out our free "Exercise Programme Creator" tool, where you build your own exercise programme, setting reps and sets for each, with links to videos embedded into the programme. It's easy to download as a PDF and send on to your clients.
👉 https://www.thephysiobot.com/build-a-programme/
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PATREON
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