20 – Ankle rotation (Ashikubi mawashi undō)¶
Name¶
Ashikubi mawashi undō (足首回し運動)
Ankle rotation
Romaji instruction¶
Hai, hidari ashi nobashite.
Extend the left leg.
Hai, migi ashi motte.
Hold the right foot.
Ashikubi mawashite.
Rotate the ankle.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Hantai.
Opposite direction.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi
Description¶
The practitioner sits with one leg extended and the other leg bent with the foot close to the body.
The ankle of the bent leg is held with the hands and rotated in a controlled circle.
The movement takes place in the ankle only, without moving the entire leg.
The exercise is performed eight times in one direction and then eight times in the opposite direction.
The exercise is then repeated on the other leg.
Purpose¶
- mobilize the ankle
- improve mobility
- develop control of the ankle
- prepare for load in techniques
Technical key points¶
- slow and controlled rotation
- isolate the movement to the ankle
- avoid pulling forcefully
- even circle
Comment¶
This exercise returns to the ankle and improves control in the joint.