Friday, April 12, 2013

Day 286- Side Lying Ankle Circles with Magic Circle

This exercise continues our work maintaining the stability of the pelvis.  This time we are working on increasing ankle mobility too.

To do this exercise you will need a matt and a magic circle.  Start by lying on your side with your ankles threaded through the center of the magic circle.  The ankle on the bottom will hold the magic circle and the ankle that is on the top will lift and press into the top of the magic circle.  Maintain the pressure on the magic circle as you inhale and begin circling the ankle.  Exhale as you focus on the length of your spine while continuing to press your ankle up into the top of the circle and circling your ankle.  Repeat in the other direction.

Things to think about
As you are feeling the different parts of the ankle circle, notice if you can feel different myofascial connections being engaged and released.  This exercise is a great way to connect all of the parts of the pelvis to all of the parts of the ankles

Take this opportunity to also stretch the fascia of the bottom of your feet.  Spread your toes out as far as you can.

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