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この動画について
Ankle dorsiflexion is essential for the foundational postures that appear in virtually every yoga class and Pilates session. In yoga, restricted dorsiflexion lifts the heels in Downward Dog, prevents full depth in Malasana, limits the forward knee position in Warrior I and Utkatasana, and restricts the squat component of Garland Pose. In Pilates, it affects footwork on the reformer, standing balance series, and the quality of every exercise requiring ankle mobility. This wall stretch addresses both layers of the calf and the Achilles tendon, creating the ankle range that allows you to practice these postures with proper alignment rather than compensating around restricted ankles.
テクニックの実行方法
Start by pushing one foot forward and keeping the other foot behind, both feet pointed forward and heels on the ground.
You can increase the stretch by lengthening the distance between the two feet.
Push your hips into the forward leg to increase the stretch, and try to relax that tension in the calf.
Hold 20 seconds per position.
To shift the stretch down to your Achilles tendon (the cord above your heel), bring the back leg slightly closer, bend the back knee, and squat down into it while keeping the heel on the ground.
Swap to the other side and do the straight-leg calf stretch — pushing into it, keeping the heel on the ground and the leg straight.
Stretch the Achilles on this side too by bending the back knee and trying to maintain the heel on the ground.
効果
プロのコツ： 最良の結果を得るために、製品ガイドと一緒にこの動画をご覧ください。各テクニックに時間をかけ、体の声に耳を傾けてください。