Transform Your Ankle Mobility with THIS!
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- เผยแพร่เมื่อ 7 ก.ย. 2024
- Your ankle mobility DIRECTLY influences your hip mobility, so tight ankles = tight hips!
In this video I explain the importance of ankle mobility in your everyday life as well as your favourite hobbies, and share with you my 4 favourite ankle mobility drills to include in your next training session.
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I had a lady and her daughter ask me where i learned all my stretches from yesterday in the gym. I gave them your channel and told them to watch all your videos, they changed my life!!! Thank you so much. God bless.
Equipment: band and block
Wall test 1:59
Ex1 2:20 block and band lunge
Ex2 4:20 heel drop plus calf raise on stair/black
Ex3 5:29 tiabalis raises on wall
Ex4 6:35 rainbow side ankle focus: eversion and inversion
Yes, I pass the test, age 79. I do Yoga every day.
I horrendously failed the test. I can barely get one finger width away from the wall. I'm in my early forties and my lack of ankle mobility makes it nearly impossible to do movements like squats correctly. Thanks so much for the exercises, I plan to implement these ASAP.
Didn't pass the whole hand test. Amazing video, clear and incredibly helpful. Thanks Liv x
Funny, it’s like your talking directly about me 😂
I had no ankle mobility at all starting in childhood. For some reason I was unusually tight. I've only recently started doing ankle mobility in my 30s. So I can safely say my ankle mobility has improved (slightly) with age.
God bless you Liv, i am very fond of your channel, how you explain and provide encouragement to someone like me who was discouraged because of what i could not do. Thank you, stay blessed
66 and passed! I’ve had multiple ankle injuries in my youth, so my ankles are always a focus for me to keep them strong. I stretch, do squats, sit in a squat and stand on one foot almost every day. It’s so important to avoid falling as you age.
Liz you are best. Clear and concise. Genuine great smile. Your kindness and knowledge shine through. Thank you.
Hand test passed easily, been doing those exercices for years after a pretty bad shin splints injury trying to run again after tumor surgery etc.
Those exercies are perfect for ankles, shin, calves, this channel provides great advice !
I would just suggest to do the 2nd exercice without shoes on and try to get down and up as slowly as you can, this is way more effective, in my opinion.
And even with good ankle mobility I keep doing those ! (I do fencing, running and rollerblade)
Don't give up, 5 years ago, post injury, i was struggling to even put my knee against the wall ... Everything was hurting me, my muscle were all tired easily and my body stiff.
It took some time, but day after day, doing exercices like this i managed to get better mobility etc
You can do it, just don't stop beleiving in yourself :)
This is brilliant. Thank you 👍🏽
Quality of my leg butt work out performance definitely changed! doing all mobility exercises from this video before leg/butt works is a game changer. No more knee pain ❤ thank you, priceless content
I am runner and I loved this video. You're great!
Thank you so much for this video, I've been searching years for this information. I passed the test but I've always struggled to point my toes as my ankles aren't flexible that way, it's very frustrating. Will doing these exercises improve this and allow me to point my toe? Hopefully 😬
I love the way you guide ... started running few days back and struggling with my ankle mobility and got the video ... huge thanks ... big fan
The first one of your tests I’ve passed 🎉🎉🎉🎉😊
When I rolled my ankle & snapped the fibula several years ago, the orthopedic surgeon told me it is the #1 most common surgery he performs, several times every week. One second of instability and a silly fall, and it led to 3 months in a cast and 3 YEARS of physical therapy to get back to normal. Ankle strength & stability are no joke! The titanium plate & screws I'll have in my ankle for the rest of my life are proof. ❤
Would you please do a post-running ten minute stretch video?❤❤❤❤❤
Nice clear explanations, thank you!
The little touch about weighing down the front edge of the yoga blocks made me smile - I can just see myself...
Phew I passed this test but there are still lots of areas on my body that I need to improve. Thanks for your clear instructions and great videos.
I learned all this except I forgot about them. Thanks and I will save the video
Ankle Eversion and Inversion, I call it the Ankle wiggle. 😂
Thank you! I really needed this. Work has meant I've not been to my gym for over a year now. Feeling stiff around my ankles. Will definitely do these. As I've been worried about sustaining an injury, if I launch myself back in to my gym routine without your valuable advice.
What a brilliant video. Very well put together and explained so well for anybody to understand. Good skills. 👍🏻
do you have any videos on doing the marychysana a?
I'm not able to rotate my arm around the bent leg.
I don't know if I'm doing it wrong or if I'm just not flexible enough .
Thank you .
I didn't even knew about this ankle mobility test, it seems that I'm very good at this. Was a total surprise to me when I saw that I can fit almost my two full hands and still can touch the wall😮 (only one finger of the second hand left)
I'm going to start this exercise to day Robin Mt kenya
This is INCREDIBLE, Liv - thank you so much. Just what I needed!
Would you consider that hand test good rom or just acceptable? I can touch the wall at that distance but it does feel tight. I do feel like I’d benefit from greater rom in my ankles. Thanks 🙏
Passed the test on both ankles although it felt tight and a bit uncomfortable. My bigger problem is overall stiffness particularly on the outsides of the ankle, so I think the last exercise you demonstrated will be the most valuable for me.
Great video I am recovering from a broken ankle so exercise is critical
i love how we went from „never let your knees go past your toes“ to „bring your knees over your toes as much as possible“ in just a few years 😂 i love the focus on ankle mobility in the fitness world right now.
I love your stretches. Could you do follow along stretching videos?
I don't have a resistance band. Is there a level of resistance that you recommend for these exercises?
Buy a resistance band then. Don’t think it costs too much. Either way you’ll be happy when you have bulletproof ankles.
Glad I came across your channel. Great content made superb by your coaching skill. Thanks!
Thank you for these videos! Going to add in these exercises now 🙂
I have to commend you on your videos - they are brilliant. Keep up the good work!
My left ankle passed the ankle mobility test, but my right needs a bit more stretching
Thanks, you made me smiling, beautiful lady wt soothing voice. Mabuhay from Manila Philippines
For the exercise with the resistance band and yoga block, should I contract the front of the ankle when leaning forward? Or should I just relax the entire ankle when leaning forward? Thanks, love your videos!
Perfect, just what I needed today.. and going forward I guess thanks xx
So helpful, thank you!
Your channel is amazingly informative.❤❤❤
Pass the hand test. was shown it many years ago after a Basketball ankle sprain.
also, they recommend doing the Inversion/Eversion ankle work eith the band 90deg perpendicular to your leg. (rather than in a line as you showed in the video.)
the perpendicular position allows for more tenson against the band.
Can i do the first strech if i have been operated for inginual hernia?
I'm so close to passing the hand test! I am trying to get an 'Asian Squat' and ankle mobility (+ extra long femurs) is holding me back. I'm technically touching the heal to the ground but literally no weight in it. I'm going to be as consistent as I can with adding these back of calf exercises to my cool downs.
It was exactly what I needed
Thanks for the info. 🙏
Great information. I’m currently working with my physio on ankle mobility and this is insightful. Thank you.
Also, greatly amused by your tattoos switching arms throughout the video😂
Gracias siempre !
You are a great teacher. Clear, concise, and delivered with enthusiasm. Really love your videos, I've incorporated quite a few things from them into my daily/weekly routine. Thank you!
Another great video...
Really informative thank you....I can only get an inch away from the wall in the first excercise, then my knee won't touch it🥺.. as for the wall excercise, lifting the toes up.....I barely clear the fur of the carpet🥺...perhaps just enough to slide a piece of paper under!!!!😢 will this improve with time? I'm a horse rider, have been for 40yrs plus....apparently I have very tight hamstrings, according to my osteopath...Will these excercises help those too? Thank you
wonderful:)
My word need this!
This is brilliant. I did not pass the test.
Only big toe width for ankle test.
Please create some leg sequences specific to weak leg and knee
I know it’s there in ur channel but not much compare to upper body sequences.
Thank you for all your videos, after being in the martial arts for over 40 years I have been able to avoid injuries following your advice. 👍👍
Yes I pass the ankle mobility test
how often would you recommend doing these exercises?
I have weak ankles, always have. I had 2-3 sprains before I was 20YO and my ankles have always been an Achilles heel (ha ha). Thanks for the anatomy exercises and the inversion/exversion exercises. Not doing those leads to shin splints and nobody wants that.
Some great stuff right here!
Much appreciated!
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Not even close to passing the one hand test, however, will start with the 4 stretches daily to hopefully loosen things up. Now onto the tight hip video 😂
how often?
I love your “Dad” shoes 😂😂😂
I can pass the one hand test with my left ankle easily but because i sprained my right ankle multiple times i can only manage 4 fingers at a push (whenever i try to extend my right ankle it involuntarily moves my foot to the side like its drawing a backwards C shape), also i dont have resistance bands and my stairs are in a very awkwad position so is there any other way to do these exercises?
I almost passed the test, but considering I have been working on my ankle mobility for quite some time now, I’m very disappointed. I guess it’s my weak spot. Great video, though!
An injury has left me with absolutely horrendous dorsiflexion on one side. Years of physical therapy haven't helped much and it drives me mad. :(
I passed the hand test!
Yes i pass the hand test. I am 52.
Could you please make some new yoga videos , please.... Thank you for all the previous videos...greetings from Mexico
I want to see more of your own flows. ^_^
Is it ok to do the exercises without shoes on?
I can have two hands distance and my knee can still touch the wall, i think im good
"Needs a little bit of work" 🤔 My heel is up before knee even reaches in line with toes, absolutely miles off 🥺. You've got 2 inches + of skirting board before you even start moving the foot out👍 I've tried a lot of these things over time, but it's never anything lasting, wake up like Groundhog day, nothing has changed back to square 1, depressing. Always wanted to perform a resting squat, but never without a large block under heels and that feels abnormal under feet. I even use foam pads between thighs and calves because my knees are so fragile, even then I can only manage 10 minutes max. I'm only 30, have never injured any of these joints so it's a frustrating mystery when you have genuinely tried to dedicate yourself to try and improve and get nowhere.
🙏🙏🙏
❤
Two questions how do you not have a million subscribers
And two is that your natural hair color and if so when did it get like that
i do pass the test, but barely. dorsiflexion is my weak point in the ankles.
Your tattoo switches arms 😮
I noticed that as well! Thought I was going mad!
Really? Where? I re-watched the whole video & I didn't see that....
I am one finger away from full hand. Or with a full hand I am about 1cm away from touching the wall
Nice trick, You can swap sides with your tattoo.
The socks in your videos are adorable... 😊
what??
Approaching 50 and i passed the wall test.
such a gorgeous woman
Using shoes or not, is that important?
Failed. Broken ankle a problem since I was a kid.
I can put my Hand between foot and wall, no Problem to Touch the wall. But squatting, no way. My body blocked, only with Holding i can go down
First!
I didn't pass and I'm 40!
I shattered my ankle at 37. I’m now 43 and I reckon I’ve still got better range than most of my fat beer drinking mates from school!!!
Yes, it was easy, 46 year old and tons of beer been drunken
I didn't pass and I'm 32
I'm convinced JLO is a vampire.
I'm 27 and I don't pass the test 😭😭
easy pass
Nope, no can touch the wall a hands breadth away...yet...
not even close to passing the single hand test
why train ankle mobility when we can exercise our ..ding dongs