Phase 1 Ankle Stabilization and Rehabilitation скачать в хорошем качестве

Phase 1 Ankle Stabilization and Rehabilitation

Have you had a recent ankle sprain, ankle surgery or just suffer from chronic ankle pain? Here's 8 minutes of non-weight bearing exercise that will start getting your ankle back in shape. Consists of intentional movements, strengthening, stretching, massaging and neuromuscular re-educating of your ankle joint. Some of the muscles strengthened are the tibialis anterior, gastronemius (calves), peroneal muscles and soleus to name a few. To uplevel ankle rehab, I highly recommend doing balancing exercises to further re-establish proprioceptive intelligence to your ankle joint. Essentially, this is making a strong connection between your brain and the muscular complex of your lower leg/ankle. This will make you less likely to twist your ankle in the future. Your ankle will be ready to respond when you stop off of a curb, walk on a cobblestone street, go hiking or play on uneven grass. Studies show fewer injuries when practicing balance. Future progressions will consist of weighted exercises with balancing, etc. To get rid of scar tissue in your ankle with ESWT check out...http://www.fieldsfamilychiro.com/extr... 0:00 Start 0:01 Phase ONE Ankle Rehab 0:08 Pointing & Extending 0:40 Pronate & Supinate 1:18 Circle 1:50 Circle Other Direction 2:18 Stretch 2:30 Stretch Achilles 2:56 Stretch Calf 3:22 Stretch Tibialis Anterior 3:38 ABCs 4:56 Massage Calf 5:09 Massage Front Leg 5:26 Massage Outer Leg 5:45 Massage Achilles 6:23 Figure "8" 6:55 Figure "8" Other Direction 7:23 Massage Foot