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Improve Your Ankle Dorsiflexion For Better Squats

A lack of ankle dorsiflexion can be a limiting factor for lots of squats - if your heels don’t go to the ground when you squat, then this might be you! In this 35 minute class, you’ll learn some excellent options to improve ankle dorsiflexion and your squat! Lots of equipment required: - A yoga tune up ball or a tennis ball - A yoga block or a small plyo box, bench or sturdy chair - Maybe a rolled up yoga mat or a pair of half round foam rollers (if your heels don’t hit the ground when you squat) - Maybe a door handle or a kitchen sink to bolster your squat So this is a good class and you’ll likely see some changes from beginning to end. You can maximize your changes by doing it more than once - 3-4x weekly will get you some really major mobility gains if that’s what you’re looking for. You can also just do the ankle PAILs/RAILs 3-4x weekly and that should also help create real change. Here’s a reminder on what you’re going to need to do: 1. Hold your initial stretch for 2 full minutes breathing slowly and deeply and trying to relax into it. 2. Start your PAILs contraction slowly and ramp up gently to your maximum safest effort. When you first begin, this should be around 50-60%, as you get stronger, try to get to 80-100% of your possible effort. 3. Hold your PAILs for 10-15 seconds 4. Immediately switch to your RAILs and hold for 10-15 seconds at your max safe effort. 5. Rest and breath for about 45 seconds 6. Repeat the PAILs/RAILs/rest sequence 2-3x 7. Do some capsule CARs or other end range work to ‘save your work’ and create permanent changes. If you want more exercises and info on joint mobility, my Joints For Life 2.0 program is a great starting point! Check it out here: https://bit.ly/3zuQCM7 And if you want more info on improving your squat, check out the #petrafyyoursquat​ hashtag on my @petrafishermovement Instagram for my entire series on how to improve your squats, or head to the blog post where I break it all down right here: https://bit.ly/3GlwmQM Join my movement newsletter you'll actually read...and love...and learn from...and of course, you'll also get the best deals on all my new programs & courses here: https://bit.ly/3MgELsw DISCLAIMER NOTICE This Petra Fisher Movement Disclaimer Notice is incorporated as part of our Terms of Service (https://www.petrafishermovement.com/t.... This is not medical advice, nor can I give you medical advice. I am not a medical organization and nor do I provide services, advice or diagnoses related to any medical, chiropractic or physical therapy services. Everything here is for informational and educational purposes only and not for the purpose of providing any type of medical advice, diagnoses or treatment. You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment protocol. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on our Site or in our videos. By using our site, and by watching our content, you understand and agree that neither Petra Fisher Movement nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post. All suggestions and comments relating to the use of equipment, poses, moves and instruction are not required to be performed by you and are carried out at your election while using our services. Petra Fisher Movement does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of our content. Petra Fisher Movement does not warrant the performance, effectiveness or applicability of any sites listed or linked to in any of our content. Petra Fisher Movement hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of our content, which is provided as is, and without warranties.