#strenthening

[higherlearningtvshow]

Weak in the knees?

305K views · 2.1K reactions | This exercise is helpful for relieving pain in the knee, ankle, and foot. It targets tibial rotation to suppor

This exercise is helpful for relieving pain in the knee, ankle, and foot. It targets tibial rotation to support knee function, as well as in

Knee support!

[fergilicious84]

I'm a big girl and I want to do it by myself!!! Nothing beats a try but this is strengthening...so I off balance and my weights sometimes get the best of me... But my #GymSquad is there, supporting me!!! #LoveMySquad #LoveMyTrainer #Strenthening #Weights #GirlsWhoLift #StepbyStep #Form #Motivation #GymLife #GymRat #GoHard #FitnessGoals #Success #PushForward #TrainLikeYouMeanIt #WeAintComeToDrinkMilk #PushThrough #Fitness #DoitforYourself #BodyGoals #GoingHomeisnotanOption #Motivated https://www.instagram.com/p/Bsc5M_uAqK-/?utm_source=ig_tumblr_share&igshid=s6vdouqb7pb5

[haydaveartist]

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#morningexercise #innerthighworkout #strenthening #equanimity @marklamorie (at Provincetown, Massachusetts)

[shonnhinton]

Never forget this. Because the only way out of it is through it. #BeClay #GetMolded #Endure #strenthening

[livesunleashed-blog-blog]

ANKLES!!! I am sooo glad I have two!

While we walk on our feet, our ankles are without question a key foundation to how well we are able to do most any movement. When I was younger, I injured my ankle by missing my step from the curb to the street and suffered off and on with pain until I thought to study the ankle and then to strengthen it. Injury or not, I hope this helps you!

Here are the four basic motions of the ankle joint and a good strengthening exercise for each:

Plantar Flexion: when pointing toes

1) Use a table or chair for balance

2) Raise up on the tips of your toes 3) Remain on your toes for six seconds 4) Slowly return to standing position and repeat 10x’s

Dorsi Flexion: when pulling toes upward off the ground

1) Use a table or chair for balance 2) Rock back on your heals lifting your toes off the floor 3) Remain on your heals for six seconds 4)Slowly return to standing position and repeat 10x’s

Inversion: pointing toes inward

1)Sit with your back against a wall, your feet out in front of you with knees straight 2)Slowly turn your left foot inward, hold this position for six seconds 3)Now turn your foot slowly outward, hold this position for six seconds 4)Repeat this exercise 10 times do steps 1-3 with each foot Eversion: pointing  toes outward

1)Sit on a chair or the floor with your legs off the ground 2)Write the entire alphabet in the air with one foot 3)Repeat with the opposite foot I call this the ABC’s of ankle strengthening – it uses every muscle!

As always, discuss any exercise program with your doctor before performing it.