MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Seated ankle circles
Sit supported, lift one foot and draw slow ankle circles in each direction without moving the whole leg. Start with 8 circles each way per side.
Target muscles
Ankles range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Sit supported, lift one foot and draw slow ankle circles in each direction without moving the whole leg. Start with 8 circles each way per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the ankles. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Forcing range through pain
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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