Lower Leg/Ankle Mobility
Block 5 - Mobility
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41s
Standing with feet hip width apart and all ten toes straight ahead. Always using support, find a slightly elevated ledge to place the balls of the feet. Allow the heels to gently stretch as far as they easily can for 2 seconds, then raise on the toes a high as possible for 2 seconds, repeating until fatigue.
Up Next in Block 5 - Mobility
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Hug the Tree-Trunk Mobility
Standing with sturdy legs shoulder width, pretend like hugging a big tree, then unhug opening the chest with the arms back, heart lifting. Focus on moving the rib cage and allowing a gentle scoop of the lower back.
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Trunk Openers
On all 4's, hands stacked under shoulders, sitting back with hips a bit past the knees. With one hand behind the head, tuck that elbow under, then lift to the sky using the supporting shoulder to help. Keep the hips and lower back steady.
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Pelvic Tucks
On the back with knees bent, feet planted hip width apart under knees. Hands on hip bones to feel tail bone tuck and roll up one inch at a time to mid ribs, then unroll same way to feel the natural, neutral arch in the lower back. Then repeat. Slow and controlled movement. Mindfull muscle work.
