How should I do a seated point-and-flex ankle stretch?

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Edward Phillips
Physical Therapy
Here's how to perform a seated point and flex exercise:

Reps: 3-4
Sets: 1
Intensity: Light
Hold: 10-30
Rest: No rest needed

Starting position: Sit up straight in a chair with both feet on the floor.

Movement: Lift your right foot a few inches off the floor. Slowly flex your ankle so your toes point up toward the ceiling. Hold. Then slowly point your toes toward the floor. Hold. Finish all reps, then repeat the stretch with your left foot. This completes the set.

Tips and techniques:
  • Stretch to the point of mild tension, not pain.
  • Maintain neutral posture with your shoulders down and back.
  • Breathe comfortably.
Too hard? Try the stretch while lying on your back with legs extended, so that the backs of your heels touch the floor. Slowly flex your toes and both feet back toward your shin as far as possible. Hold. Slowly point your toes and feet. Hold. This is one rep.

Too easy? Repeat the stretch several times throughout the day.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.