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Entries in flexibility (2)


Ankle Mobility: Assessment and Corrective Strategies

Figure 1. A) Active and B) Passive ankle dorsiflexion.

With our recent articles on mobility, you hopefully have a clearer understanding of the different factors that can affect mobility. This article will reveal the components of our assessment process at Five Rings Athletics and how we identify these factors.

We'll use the ankles as a case study to bring these concepts to light. Plus, we'll detail specific strategies to improve ankle mobility. As you’ll see, it’s not always as simple as telling someone to stretch or roll out.

Read time: 12-15 min

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Influencing Posture

Last week, we examined how posture and position can affect one’s movement. As discussed in that article, Influence of Posture 101, excessive lumbar extension and anterior pelvic tilt alter the expression of hip flexion during movements like the squat (Figure 1).

Figure 1. Comparison of hip flexion with two different postures. A) Excessive lumbar extension and anterior pelvic tilt; B) Neutral spine and pelvic alignment.

This article details specific techniques, stretches, and exercises to address issues related to postural and positional, musculoskeletal, neuromuscular, and motor control factors that can contribute to a posture of excessive lumbar extension and anterior pelvic tilt.

Read time: 15-20 min

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