Mobility
Ankle mobility
Slow foot circles and “toes toward you — away from you” movements.
Purpose
Maintain ankle joint mobility and foot circulation after long sitting.
Starting position
Sit on a chair with one foot slightly lifted off the floor, or with the heel resting on the floor.
How to perform
Slowly draw 5–8 circles with your foot in one direction, then the other. Then pull the toes toward you and away from you 8–10 times. Change legs.
Breathing
Free breathing, without holds.
What to pay attention to
Keep the movement smooth, without painful clicking. If the joint hurts, reduce the range or stop.
Common mistakes
Fast jerks, moving through pain, tensing the whole leg.
Dosage
5–8 circles and 8–10 bends on each leg, 1–2 times a day.