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踝部运动怎么做
更新时间: 2021-04-25 11:49:44  

1、旋踝:自然站立,其中一脚站立,另一只脚旋转画圈,双 替进行,也可取坐立或仰卧位进行,最好是站立旋踝。每日一次或早晚各一次,每次15分钟左右。

2、拉伸回勾:取坐位,呼气时一脚着地,另一只脚向前下方伸直,尽量伸展脚踝前端的肌肉和韧带,保持姿势约1分钟;吸气时脚尖尽量回勾,保持姿势约1分钟。呼吸速度不宜太急,两 替,各做10次。

3、踮脚:两脚脚尖前1/3着地,其余2/3悬空站立,踮起脚尖,放下;再踮起,再放下,重复10次。

关键词: 运动 怎么

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