Amanda Biskのインスタグラム(amandabisk) - 10月7日 21時27分

ANKLE INJURY WORKOUT 👟 So, I rolled my ankle over the weekend 😑 It’s not too bad, just swollen and sore 😓 Trying to ease into bearing weight normally again and going a bit easier on my workouts...SO I thought I would share this one because I know it will come in handy to those of you who are in a similar situation to me! 🙏🏼

👇🏼
BEGINNER: 2 Rounds 10reps each exercise
INTERMEDIATE: 3 Rounds 15reps
ADVANCED: 4 Rounds 20reps

▪️1. CONTROLLED SIT UP
Slowly lower as you round the spine (stop when the base of your shoulder blades touch the ground). Sit up and open the elbows to a straight spine.

▪️2. PUSH UP REACH
Can do on toes if your ankle allows without pain. Really keep your belly button drawn in.

▪️3. FIRE HYDRANT CIRCLES
Do your reps drawing circles forward, then the same amount of reps backward in the same leg. Then change sides.

▪️4. SIDE ELBOW PLANK REACH
Lower slowly then lift your hips as high as you can as you reach far.

5. BICYCLE
Do at a slower pace but with full stretch of your straight leg and twist through the body. Left and Right side = 1rep.

Look after those feet!🦶🏼Elevate as often as possible, ice if the swelling gets bad, gentle mobility when you are ready (no pain), and when you can bare weight...work on ankle movement range (mini squats etc), balance (standing on one foot etc), then strengthening (back into lunges, squats, calf raises etc). I hope you recover soon! 😘 #ankleinjuryworkout #ankleinjury

ab♥️x

Wearing: @ALO Yoga
Music: All Night - Lessi

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