Ankle Rotation Self Care

Okay for the self-care on the ankle release, take your ankle cross the leg over so that you can reach easily and you're going to do circles with that angle. So go ahead and make very small, slow circles in one direction and then the other. What you're looking for are places that feel really, really good or places that kind of hurt or are stuck. So if you find a place that's maybe stuck. In the circle theory we've got the circle, and go 180 degree opposite that spot. So if it doesn't feel good here, bring it over and hold it there Hold for 10-20 seconds. You don't want to pull so far that you create tension in the muscles. We're just trying to find a place that should feel comfortable. Release it and do the circle again See if that made any change. You can also check that it didn't grind, doesn't hurt doesn't pinch and hold it in that spot as well. Hold it and maybe if you need to, you can add a little bit of compression to that joint at the ankle. Hold it for 10 to 20 seconds. Then release. Check the motion again. That's how you do self care ankle release.