Physiobot, Author at Physiobot

Ankle Plantarflexion

Ankle Pantarflexion This exercise is ankle plantarflexion and it’s aim is to strengthen your muscles and tendons on the back of your lower leg, along with improving the mobility of your ankle. 1. Sit on the floor with either a foam roller or rolled up towel underneath your calf or ankle. Point your toes forward […]

Ankle Inversion with Band

Ankle Inversion with Band This exercise is ankle inversion using a resistance band. The aim here is to strengthen the muscles and tendons on the inside 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 […]

Ankle Eversion with Band

Ankle Eversion with Band This exercise is called ankle eversion using a resistance band. The aim here is to strengthen the muscles and tendons on the outside of your lower leg. Sit on the floor and tie the band around the foot you intend to work, then with the rest of the band wrap it […]

Ankle Dorsiflexion with Band

Ankle Dorsiflexion with Resistance Band 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 […]

Ankle Circumduction

Ankle Circumduction This exercise is ankle circumduction, or simply moving your ankle in circles. The aim is to improve your ankle mobility. You can complete this exercise in laying or simply sitting on a chair. Your aim is to move your ankle in big circles as far as it is comfortable to do so. Make […]

Lumbar Extension in Lying

Lumbar Extension in Lying The Lumbar Extension in Lying exercise is aiming to improve the range of movement of your lower back. This exercise is also called the ‘Cobra’. Start by lying on your belly on the floor, with your hands placed near your shoulders. From here, whilst keeping your hips in contact with the […]