20 – Ankle Rotation (Ashikubi mawashi undō)¶
Name¶
Ashikubi mawashi undō (足首回し運動)
Ankle rotation
Instructions (Romaji)¶
Hai, hidari ashi o nobashite.
Extend the left leg.
Migi ashikubi o motte.
Hold the right ankle.
Ashikubi o mawashite.
Rotate the ankle.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Hantai.
Opposite direction.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi
Description¶
The practitioner sits with one leg extended and the other leg bent.
The ankle of the bent leg is held with the hands and rotated in a controlled circular motion.
The movement is performed eight times in one direction and then eight times in the opposite direction.
The exercise is then repeated on the other side.
Purpose¶
- mobilize the ankle joint
- improve mobility and circulation
- prepare for load in techniques
- reduce risk of injury
Key Technical Points¶
- slow and controlled rotation
- isolate the movement to the ankle
- avoid pulling forcefully
- smooth circular motion
Comment¶
This exercise reintroduces ankle mobility after hip and stretching work and improves joint control.