Ankle Practice Objective
Stretch and relax muscles around legs when legs curve or straighten,and exercise the calf muscle through bending and straightening feet.
1, Sit on the mat with your legs straight out in front of you, feet draw close, two palms at your sides of hip.shoulders slightly raise.
2, keep your heels against on the ground(mat),while try to Stretch feet forward, backward,and try to straighten legs forward. Try to bend feet backward, then forward.
the posture is try your best to stretch feet. This practice not only maximum limit stretch and relax muscles around legs when bend and straight. and exercise the calf muscle tenderly.
3, Begin with left foot.
Two legs apart about one foot, left foot rotating by the clockwise direction, and keep your knees relax. Try to keep the right foot stays still while rotating left foot.
rotating after 8 times, then do it by counterclockwise again.
4, Begin with right foot.
after finished left foot,also exercise your right foot by the clockwise direction. after 8-15 times, do it by counterclockwise again.
5, Things to note:
Try your best to keep your legs motionless, feeling calf receives a massage softly, doing this practice, palms against the floor is to keep upper body lean back a bit.shoulders also can lift a bit, do like this can make your feel more comfortable.