To Improve your Range of Motion and Control

Knee and Ankle CARs

Ankle Inversion and Eversion Mobility

1. Passive Stretch (PAILs) Eversion:
2. a. Sit comfortably
3. b. Apply a gentle pressure to move the ankle into eversion (outward) for 2 minutes.
4. Regressive Angular Isometric Loading (RAILs):
5. a. After the passive stretch, gently try to move the ankle into inversion (inward) against resistance for 10seconds.
6. b. After resisting inwards, try to move the ankle into eversion (outwards) for 10secs
7. Hold Stretch:
8. a. Hold the eversion stretch for 2 minutes.
9. Repeat Steps 1 and 2 again.
10. b. Follow with ankle inversion RAILs for 2 minutes.
11. Repeat for the opposite ankle

1. Passive Stretch (PAILs) Inversion:
2. a. Sit comfortably
3. b. Apply a gentle pressure to move the ankle into inversion (inwards) for 2 minutes.
4. Regressive Angular Isometric Loading (RAILs):
5. a. After the passive stretch, gently try to move the ankle into eversion (outwards) against resistance for 10seconds.
6. b. After resisting inwards, try to move the ankle into inversion (inwards) for 10secs
7. Hold Stretch:
8. a. Hold the eversion stretch for 2 minutes.
9. Repeat Steps 1 and 2 again.
10. b. Follow with ankle inversion RAILs for 2 minutes.

HIp  CARs - Rotations for the legs

90/90 hip internal rotation is a popular mobility exercise for improving hip flexibility and range of motion. Here are the steps to perform 90/90 hip internal rotation:

1. Start by sitting on the floor with your legs bent at a 90-degree angle in front of you, creating an "L" shape with your legs.
2. Bring one leg behind you and rotate it outwards so that your knee and ankle are both in line with your hip, forming a 90-degree angle at your knee and ankle.
3. Bring your other leg in front of you and rotate it inwards so that your knee and ankle are also in line with your hip, forming another 90-degree angle at your knee and ankle.
4. Lean towards your rear leg, keeping your back straight and chest lifted.
5. Place your hands on the floor in front or to the side of you for support.
6. Hold this position for 30-60 seconds, breathing deeply and relaxing into the stretch.
7. Slowly come out of the stretch by sitting up and then switching the position of your legs so that the leg that was behind you is now in front and vice versa.
8. Repeat the stretch on the other side, holding for 30-60 seconds.
9. Gradually increase the range of motion by leaning sideways deeper into the stretch and/or holding the stretch for longer periods of time.
10. Incorporate 90/90 hip internal rotation into your regular mobility routine to maintain and improve hip flexibility and range of motion.

90/90 hip external rotation is another mobility exercise for improving hip flexibility and range of motion. Here are the steps to perform 90/90 hip external rotation:

1. Start by sitting on the floor with your legs bent at a 90-degree angle in front of you, creating an "L" shape with your legs.
2. Bring one leg behind you and rotate it inwards so that your knee and ankle are both in line with your hip, forming a 90-degree angle at your knee and ankle.
3. Bring your other leg in front of you and rotate it outwards so that your knee and ankle are also in line with your hip, forming another 90-degree angle at your knee and ankle.
4. Lean forward towards your front leg, keeping your back straight and chest lifted.
5. Place your hands on the floor in front of you for support.
6. Hold this position for 30-60 seconds, breathing deeply and relaxing into the stretch.
7. Slowly come out of the stretch by sitting up and then switching the position of your legs so that the leg that was behind you is now in front and vice versa.
8. Repeat the stretch on the other side, holding for 30-60 seconds.
9. Gradually increase the range of motion by leaning forward deeper into the stretch and/or holding the stretch for longer periods of time.
10. Incorporate 90/90 hip external rotation into your regular mobility routine to maintain and improve hip flexibility and range of motion.