[NL] UMT Foot/Ankle Mobility Strategies

Circuit x 1

Various unloaded movement training (UMT) Foot/Ankle mobility strategies.

Recommendation: 1-2 Sets, 5-10 reps, slow tempo, and/or add a hold at end range, circuit with other mobility exercises.

Add stability to any exercise to promote greater mobility.

LAR UMT
3D Calf Stretch
reps 10 reaches per foot
Tempo slow
Set Reps Tempo
1 10 reaches per foot Slow
LAR UMT
1/2 Kneeling Ankle Rocks
reps 10 per side
Tempo controlled
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps Tempo
1 10 per side Controlled
UMT
Internal/External Ankle Reach
reps 10 per side (i.e. 20 reps)
Tempo controlled
Set Reps Tempo
1 10 per side (i.e. 20 reps) Controlled
LAR UMT
Rotational Calf Raise
reps 10
Tempo controlled
This exercise is designed to mobilize the big toe and create stability through the lower extremity.
Set Reps Tempo
1 10 Controlled