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Mobility in Feet and Ankles
Introduction
Welcome to the Course (1:23)
How to Improve Mobility (2:28)
How to Implement These Exercises (1:37)
STEP 1 - Inhibit
Gastrocnemius & Soleus (3:43)
Biceps Femoris (3:02)
Fibularis Complex (Peroneals) (2:58)
Quadriceps (3:09)
TFL (Tensor Fascia Latae) (2:36)
STEP 2 - Lengthen
Gastrocnemius - Static Stretch (1:57)
Soleus - Static Stretch (1:46)
Gastrocnemius & Soleus - Self-NMS Stretch (3:10)
Biceps Femoris - Static Standing Stretch (2:29)
Biceps Femoris - Static Supine Stretch (2:06)
Biceps Femoris - Self-NMS Stretch (3:22)
Quadriceps - Static Standing Stretch (1:37)
Quadriceps - Static Side-Lying Stretch (2:07)
Quadriceps - Self-NMS Prone Stretch (3:11)
TFL - Static Standing Stretch (1:46)
TFL - Static Kneeling Stretch (2:03)
STEP 3 - Activate
Short Foot Exercise - Intrinsic Foot Muscles (2:57)
Towel Scrunches (2:21)
Heel Walking - Anterior Tibialis (1:23)
Anterior Tibialis (3:22)
Posterior Tibialis (3:25)
Medial Gastrocnemius (4:00)
Gluteus Medius (2:44)
Wall Slides - Gluteus Medius (2:55)
Medial Hamstrings Complex (3:36)
STEP 4 - Integrate
Lunge to Balance (2:23)
Single-Leg Balance Reach (5:40)
Single-Leg Squat (3:03)
Step-Up to Balance (4:05)
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How to Implement These Exercises
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