Tfcwellness

Ankles (Inversion/Eversion) 

Sitting on the floor, position the band around the back at the belt-line. Wrap the end of the band around the arch of the left foot, forming a loop. Holding onto the inner side of the band with both hands, turn the ankle in and out as far as it will go 10 times. Then, grasp the outer side of the band and turn the ankle out and then in 10 times.  >>>>>>>

Proceed with Calf and Achilles Stretches before transferring band to right foot.

Calf Stretch

Reach down with both hands and adjust the loop so that it is around the ball of the foot.  With one hand on each side of the band below the knee, stretch the calf by pulling toward you with the band (dorsiflexion).  Then, point the toes away from the body (plantar flexion). Pull back and press out 10 times.    <<<<<<<

Proceed with Achilles Stretch before transferring band to right foot.

Achilles Stretch

 With the band still positioned around the ball of the foot, plant your heel on the floor close to your body. Stretch out the Achilles by pulling the band toward you. Hold the band against the knee for added resistance and press the toes toward the floor. Repeat 10 times.  >>>>>>>

At this point, grasp the “loop” in both hands and transfer it to the right foot. Repeat the Inversion/Eversion, Calf and Achilles Stretches for the right ankle before proceeding.

After completing the Ankle Work for  both legs, remove the band from around the waist.

Hamstring Stretch

Re-wrap the band around the arch of the right foot. Lie back on the floor and stretch the hamstring as far as it will go by “walking” your hands up the band. As you return your leg to the floor, let your hands slide down the band while still providing resistance. Repeat 5 times. Then “walk up the band to the top and lock out the knee. Hold that position for 5 seconds. Next, give a slight bend to the knee and lock it out again, keeping pressure on the Golgi tendons behind the knee. Bend and lock out 5 times. Then, stretch back and hold again for 5 seconds. <<<<<<

Proceed with groin I-T Band, Hip Flexor and Quad Stretches before switching band to the left foot.

Groin Stretch

With the loop of the band still around the arch of the right foot, grasp the end of the band in your left hand. With the right hand, grasp the middle of the band and take the band behind the head, positioning the right elbow on the floor and the right leg out to the side as far as it will go. Bend the knee slightly and then lock it out. Repeat 10 times.     >>>>>>>