2. The steps bend backwards.
Note: the front must be fixed on the support point, so that it will not move because of the reasoning generated by practice.
Effect: Relax the muscles behind the leg and keep the ankle joint moving in all directions.
Suitable for people: suitable for athletes, especially those who are engaged in swimming, running and cycling. It is also suitable for people who wear high heels, stand or walk for a long time, have cramps in their calves or soles, and suffer from ankle pain, tendinitis or plantar pain.
3. Front support.
Note: lean the front foot against a stable object to ensure that the support will not move due to the thrust of the practice room.
Effect: Relax the muscles at the back of the leg and optimize the range of ankle motion.
Suitable for people: suitable for people and athletes who stand or walk for a long time, especially those who run, ride and swim; It is also suitable for people with ankle pain, tendinitis and plantar pain, as well as women who often wear high heels.
4. Bilateral instep support.
Note: be sure to fill the cushion to avoid hurting the ankle and instep.
Effect: Relieve the tension in the front of the foot and keep the best range of motion of the ankle.
Suitable for the crowd: suitable for most athletes, especially skaters and skiers.
Sitting traction of peroneal longus muscle of calf.
5. Both limbs touch the ground.
Note: In this case, contact with the toes is inevitable, so the soles of the feet will also be pulled, so you need to be very careful about the pressure applied.
Effect: Relieve the tension of calf and abduction and keep the best range of ankle movement.
Suitable for people: people who are suitable for swimming, running, standing, walking and wearing high heels for a long time, as well as people who have experienced ankle, achilles tendon pain and leg cramps.
Extended data:
Baidu Encyclopedia Stretching: The Best Exercise