How to Perform Wall Ankle Mobilization

Ah, Wall Ankle Mobilization (WAM) – a timeless technique from the Orient that has been used for centuries by athletes to increase mobility, and boosts the strength and flexibility of the ankle joint. This seemingly straightforward practice packs a powerful punch.

WAM works on many levels; from stretching and manipulating soft tissue such as tendons, ligaments, and fascia, to increasing the range of motion and even restricting blood flow through powerful techniques of muscular contraction. This improved control can create an agile athlete who can move swiftly and reduce their risk of injury in the long run – all through carefully crafted mobilization with movement drills that target any restrictions within the kinetic chain from ankle to hip. Put simply, mobilization is the secret to unlocking your body's potential and taking your performance to the next level. From strengthening calf muscles and improving ankle flexibility to preventing sprains and enhancing agility, this timeless technique will leave you feeling like a champion!

Instructions:

1. Prepare your body to do its best – keep the front of your pelvis drawn in towards your ribs and tighten those abs, tucking your tailbone in for extra stability.

2. Gently pull one leg up at a time towards your chest to mobilize the ankle joint, engaging your glutes on the extended leg for the best stretch.

3. It's important to keep your lower back and ribs from arching or flaring out during this mobilization — don't let anything get away with laziness!

4. Focus on listening to your body, as though you were curling up a warm blanket of comfort around your pelvis – keeping it safe and secure.

5. Feel the tension and tightness in your ankles release as you go through this mobilization exercise – you'll be able to move more freely soon!

6. Take it slow, but stay consistent – like a metronome keeping time with each breath, these wall ankle mobilizations will keep you in sync.

Wall Ankle Mobilization (WAM) is a type of exercise that can leave your ankles feeling like they just took a jaunt on the royal highway! This form of mobilization uses various drills and stretching techniques, such as manual therapy, myofascial release, foam rolling/foam manipulation, kinetic chain exercises, and resistance band mobilization to help improve ankle joint mobility and soft tissue health, increase range of motion, reduce restrictions and limitations as well as diminish the pain associated with injury or chronic instability.

Taking a cue from the Grand Monarch of Mobility himself, WAM is designed to strengthen the muscles around the hip, knee, and tibia areas – giving your ankles a chance to come into their monarchial power. Studies also suggest WAM can help improve postural stability – perfect for athletes looking to get the most out of their performance! In addition, WAM is a great way to measure the changes in the dorsiflexion range of motion over time so you can easily gauge your progress. So if you're looking for an ankle workout fit for royalty, look no further than WAM!