Mobility in Feet and Ankles
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Introduction

Welcome to the Course
How to Improve Mobility
How to Implement These Exercises
STEP 1 - Inhibit

Gastrocnemius & Soleus
Biceps Femoris
Fibularis Complex (Peroneals)
Quadriceps
TFL (Tensor Fascia Latae)
STEP 2 - Lengthen

Gastrocnemius - Static Stretch
Soleus - Static Stretch
Gastrocnemius & Soleus - Self-NMS Stretch
Biceps Femoris - Static Standing Stretch
Biceps Femoris - Static Supine Stretch
Biceps Femoris - Self-NMS Stretch
Quadriceps - Static Standing Stretch
Quadriceps - Static Side-Lying Stretch
Quadriceps - Self-NMS Prone Stretch
TFL - Static Standing Stretch
TFL - Static Kneeling Stretch
STEP 3 - Activate

Short Foot Exercise - Intrinsic Foot Muscles
Towel Scrunches
Heel Walking - Anterior Tibialis
Anterior Tibialis
Posterior Tibialis
Medial Gastrocnemius
Gluteus Medius
Wall Slides - Gluteus Medius
Medial Hamstrings Complex
STEP 4 - Integrate

Lunge to Balance
Single-Leg Balance Reach
Single-Leg Squat
Step-Up to Balance

Wall Slides - Gluteus Medius

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