How to Do
How to Do Closed Chain Stretching with Dorsiflexion Ankle
This is a basic mobility exercise for the ankle complex. It can also double as a quad/hip flexor stretch on the opposite side.
Each closed chain stretching with dorsiflexion ankle should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately, stop this closed chain stretching with dorsiflexion ankle.
Beginning
Beginning Dorsiflexion Stretch
Position the client as pictured , a tall posture with shoulders and hips square.
Movement
Dorsiflexion Stretch Movement
1. Instruct the client to slightly lunge forward while performing active dorsiflexion to keep the forefoot on the ground.
2. Maintain optimal alignment between the knee and 2-3rd toes.
3. Take the joint through a full range of motion using controlled momentum for one set of five to ten repetitions.
Benefits
Dorsiflexion Stretch Benefits
Increased mobility and active dorsiflexion ROM of the ankle complex.
For optimal performance, athletes should have at least 20 degrees of dorsiflexion past neutral.
Exercise Aliases
How To Do Closed Chain Dorsiflexion, Ankle Stretches, Closed Chain Exercises.
