Post-Flight Mobility Circuit 2/3: Lower Leg
Post-Flight Mobility Circuit 2/3: Lower Leg
Often when people talk about getting bound up from sitting they focus on the hips and shoulders (for good reason!). But don’t count out the damage immobility does to the lower leg.
When seated most people sit in relative plantarflexion, which will tighten up the posterior compartment and do a number on dorsiflexion range. Additionally, most peoples feet are bound, immobile and inactive throughout the course of their day. This leads to inactive, stiff, sleepy feet. It’s extra important to get the shoes off and get your feet and toes moving.
I’ve had my own share of ankle/foot trouble and working through this routine daily has done wonders for me.
A). Toe Sitting/Rocking
B). Heel Sitting/Knee Lifts
C). Active Dorsiflexion Rocking
Try these out and let me know your thoughts. If the Toe Sit or Heel Lift are too intense just unload them a bit by coming forward off the heels and then progressively load them by siting back as you become more mobile. If the deep knee flexion position is uncomfortable you can bolster behind the knees with a towel or airex pad. Like the previous video I had to cut this down and speed it up to 2x speed to fit it in 1 minute. Be sure to take the movements slow and spend a few minutes on each drill.