24 – Ankle Rotation (Ashikubi mawashi undō)¶
Name¶
Ashikubi mawashi undō (足首回し運動)
Ankle rotation
Instructions (Romaji)¶
Hai, migi ashi nobashite.
Extend the right leg.
Hai, hidari ashi motte.
Hold the left foot.
Ashikubi 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 with the foot close to the body.
The ankle of the bent leg is held with the hands and rotated in a controlled circular motion.
The movement is isolated to the ankle without moving the entire leg.
The exercise is performed eight times in one direction and then eight times in the opposite direction.
The exercise is then repeated on the opposite side.
Purpose¶
- mobilize the ankle joint
- improve mobility
- develop ankle control
- prepare for load in techniques
Key Technical Points¶
- slow and controlled rotation
- isolate the movement to the ankle
- avoid pulling forcefully
- smooth circular motion
Comment¶
The exercise is repeated on the opposite side and concludes ankle mobilization.