Strengthen and stabilize your ankles with these three exercises
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Lena Starzynska, the founder of Starlike Movement, an online Pilates-based fitness program, has shared a simple three-move ankle workout that can fit into even the busiest days. This workout is particularly beneficial for runners, walkers, and athletes who want to strengthen their ankles and prevent injuries.
The workout begins with the Bridge Heel Raise. This exercise is designed to improve stability around the ankle and foot. To perform this move, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground into a bridge position, then lift your heels off the floor and push through your toes to raise your hips even higher. Lower your hips and heels back to the starting position.
Next is the Single-Leg Lift. This exercise challenges the stabilizing muscles and requires holding the wall while wobbling as needed. To do this, stand with your back against a wall, lift one leg off the ground, and hold for 10-30 seconds. Switch legs and repeat. Lena Starzynska aims to improve balance by standing on one leg and leaning forward into a T shape.
The final move is the Two-Footed Hop. Starzynska emphasizes the importance of pressing down through the feet and ankles, pointing the toes while airborne, and landing softly. To perform this move, stand with your feet hip-width apart, bend your knees slightly, and hop up and down for 30 seconds.
Each exercise in the video should be performed for about 30 seconds. If you're looking for a more comprehensive routine, Starzynska has a full Feet + Ankles class series on Starlike Movement, which is also intended for runners, those working long standing shifts, and anyone looking to look after their feet.
Wobbles during these exercises are a sign that muscles are working hard. So, don't worry if you feel a little unsteady at first. With regular practice, your ankles will become stronger, and you'll notice improvements in your balance and stability.
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- Incorporating yoga and other health-and-wellness practices, like the ankle workout shared by Lena Starzynska, can be beneficial for not only athletes but also those in the field of science, such as researchers studying human health and fitness.
- Besides focusing on fitness-and-exercise routines, like the three-move ankle workout Lena Starzynska has developed, those seeking improved health and wellness should also consider sports like running or walking, as these activities can stimulate physical fitness and promote long-term health.
- To create a well-rounded fitness routine, one could integrate the ankle workout proposed by Lena Starzynska, various pilates-based workouts, and other strength training exercises to develop a balanced and flexible body, which contributes to overall physical fitness.
