15 Minute Ankle Mobility Routine (FOLLOW ALONG)

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Күн бұрын

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This video shares a passive and active combo for developing ankle mobility for a warm-up before a training session for squatting, sport etc. This routine works on releasing the calf, stretching the calves, and developing dorsiflexion by using the anterior tibialis.
MUSIC BY:
www.epidemicsound.com/
See you in the next video!

Пікірлер: 118

@BodyweightWarrior 2 жыл бұрын

This is a brief routine that relies mainly on neurological change. If you don’t see improvements then consider trying two rounds of the final drills or including some loaded work such as weighted calf raises and longer duration stretches 💪

@safakbey5382 2 жыл бұрын

your height cm ? mine is 184 cm

@shawt4454 Жыл бұрын

What da heck is neurogolical

@martinijazz9 7 ай бұрын

@@shawt4454kind of like 'teaching' your whole nervous system / mind to not freak out and tighten up when you stretch.

@vishalmshekhar 5 ай бұрын

If you see Tom struggling but you feel fine, then you are probably doing it wrong

@jeankevindaffe3556 2 ай бұрын

I swear 🤣

@Naturalearthii Жыл бұрын

Seen your videos a few years ago. Finally found you and will be implementing your videos very often. Love the follow along videos with proper timing

@space9866 2 жыл бұрын

Everytime I think of an area that I could improve upon you release a video that helps with that exact issue, I've basically done every one of your videos, thanks Tom!

@emmanuelcazeau-wagnac9227 2 жыл бұрын

Thanks Tom for this follow along for the ankles! Its really beneficial! First time I am doing this, will continue to do it to expand my ankles flexibility!

@perotal 2 жыл бұрын

Just finished a round of this. My shins are on 🔥🔥. I think I gained roughly 1 cm. Will definitely come back to this at least 3 times weekly. Thanks Tom

@kenbeuden8048 Жыл бұрын

Brilliant! 11 weeks post Achilles injury and double sprained ankle. Went from 0 and 1 to 2.5cm on both sides. Thank you.

@danielallyway 2 жыл бұрын

This is brilliant!

@faervel 2 жыл бұрын

Yeeesssss!!! I need this right now! Thank you so much!!! 🫶

@jonnyswindells8228 2 жыл бұрын

Yesss been waiting for an ankle follow along

@Han_80 Жыл бұрын

Another amazing video! My ankles were so tight to start with, and my left ankle was/is has way less range of motion than my right. But gained about 4cm extra range of motion on each by the end. Thank you for the amazing content!

@zMPHz 2 жыл бұрын

I started out with a palm's width. Ended with almost half a palm added! Gotta keep doing this one! 👍

@paulabate6770 2 жыл бұрын

Thank you for the routine Tom. My ankle mobility is shocking and clearly need to do this regularly to see a change. ☺️

@ericpatterson5050 2 жыл бұрын

Thanks Tom I have been working on my ankles a lot lately. 🙌🏾🧘🏾‍♂️💜

@edgarrenteria21 Жыл бұрын

Great stretch! I improve my calves range of motion about an inch and a half. Feeling so good afterward, thanks Tom

@calebrights8712 Жыл бұрын

Wow my ankles need this lol I hope this routine will improve them over time Thanks Tom

@gengstar09 2 жыл бұрын

Very helpful! As a swimmer, what holds me back are my stiff ankles. I’m hoping to keep this going.

@nashmyabdulla2463 2 жыл бұрын

Bro! Thanks for doing this video! I'll be doing this tonight

@davidhill5988 Жыл бұрын

Fantastic routine, added to my daily work!

@hollygsphpr 2 жыл бұрын

great to hear that you're inspired by Kit L. also, I use these tips to get young & old into a deep squat in Yin yoga, thank you I love your videos & your t-shirt 😍

@RamssesPharaoh 2 жыл бұрын

Thank you Tom. Very effective routine.

@jongkind18 2 жыл бұрын

Excellent video. I found this SUPER helpful. Thanks for the great content. You’ve got yourself a like and a follow from this guy.

@jalobatime 9 ай бұрын

Thank you so much for this video! I'm 8 weeks post ankle surgery and have tried so many different ways to ragain my ROM, but this video has helped a lot and isn't nearly as painful as what I was doing before. I gained 1.5cm. Thanks!

@chantillerouch4496 2 жыл бұрын

Amazing, love your videos

@ShadeofMetalDawn 2 жыл бұрын

Could you do a routine for wrists and hands. Drawing and playing guitar as my hobby so my wrists, forearms and fingers tend to get tigth from lot of precise work. Your routines have been extremely helpfull to me and you infact inspired me to start calisthenics few years ago. I do martial arts as my main form of exrcise and calisthenics + mobility training has been a really good combination and helped me to improve my technique. Currently my main focus has been on hip mobility. Best regards from Finland.

@Drewstir68 2 жыл бұрын

^^^👍

@praptichoudhuri3575 2 жыл бұрын

bro what the hell we have the exact same hobbies

@cassiusgaio9524 Жыл бұрын

@turnerbazen4468 Жыл бұрын

This one helped a lot. Thanks

@bazfit 2 жыл бұрын

Another great video. 💜💙

@Lemonyak 2 жыл бұрын

Definitely Will be using this routine once my broken ankle heals

@misheb Жыл бұрын

great for me , helped a lot even though quite painful to start.

@dsaraon 2 жыл бұрын

Finally. Been waiting for this.

@bhaveshparekh471 2 жыл бұрын

Yes

@nanaiaelKINGton Жыл бұрын

Hey Tom, yes this did makee a difference for me it was about 5ml difference, but i didn't use a weight. Looking forward to adding this to my routine and doing it more consistently

@mattmahoney8659 2 жыл бұрын

That was neato. Doubled my range from beginning to end.

@drhighpinger7934 2 жыл бұрын

I really need this

@BL4CKHAWK8 2 жыл бұрын

Thanks really helpful follow along 1

@francisriddell7743 2 жыл бұрын

This is great, feels like it's helping my squat already! Could you do a crossfit focused routine as well? I've recently gotten into it and found that neither my ankle, hip and shoulder mobility are all too rubbish for overhead presses and snatches. Just a thought, thanks!

@elijahburns8384 Жыл бұрын

This made me realize how tight my calves were and how much I need to work on! Thank you

@NiceOrbit 2 жыл бұрын

Coming back from a sprained ankle , this has helped so much in just a week thank you!

@jens-ulrikstorgaard7526 2 жыл бұрын

Doing it for the same reason😌

@jeffreyharold4295 2 жыл бұрын

Just what I needed Tom, thank you! Gained 1cm :-)

@barryirlandi4217 Жыл бұрын

Fantastic... I wish I had found this years ago

@bhaveshparekh471 2 жыл бұрын

Thanks

@robygobeil4202 Жыл бұрын

Liked it, less pain in my right ankle, thanks!

@oaschbeidl 2 жыл бұрын

Not much instant gain for me but I'll incorporate it into my routine, along with some of the Kneesovertoesguy stuff on the quest for healthy, happy legs. Working on building up more structural integrity from the ground up!

@gymdevil 2 жыл бұрын

Limited range of movement in ankles due to flat feet, however great improvement seen and improved forward fold (pike) as well, need to incorporate into hamstring flexibility so can get palms flat on floor rather than just fingertips….

@faridturayev7852 Жыл бұрын

Thank you very good!

@Meechdawg 6 ай бұрын

I felt like during the exercises I was barely getting any stretching done as I was struggling but at the end when putting my knee to the wall I was mind blown by the amount of space I had gained… definitely gonna stay consistent with these exercises

@alexdenk1130 2 жыл бұрын

Hey Tom! Thanks for this routine. I'll give it a try! However, I was wondering how often can you do this or a similar flexibility routine? Daily?

@albertmartines1 2 жыл бұрын

Thank you

@tropicfootballk1129 2 жыл бұрын

Could you please do a shin splints stretch routine🙏

@lyalljohnson8040 2 жыл бұрын

the goat

@edrouse518 6 ай бұрын

Definately helped to get 1-2 extra centimetres. Thanks Tom

@kingoftheverticaldiet1108 11 ай бұрын

Thankyou

@thomaskonecny4215 2 жыл бұрын

Thank you Tom ! This Routine is a perfect warm up for the ATG Program by Kneesovertoesguy

@marginalgains8477 2 жыл бұрын

I am about 3cm from the wall on my right and 6 on my left. Well that's my new goal then....one hand width away from the wall!! Thanks

@elaturhan6499 3 ай бұрын

I have been suffering from this pain for 1,5 years after I sprained my ankle. Apparently, I was doing the wrong exercises. Thank you very much!

@FederationFence Жыл бұрын

Hi Tom, would be fantastic if you could attach PDF man 🙏

@heinrichslingers1306 2 жыл бұрын

Personally I think this is something I want to incorporate into my weekly routine as my ankles do cave inward and subsequently my knees (but the right one worse) so I have always hated squats and lunges.. and the results off one session definitly improved those motions.

@heinrichslingers1306 2 жыл бұрын

And also noticing standing up from my chair is also easier. From ground up🤸🏾‍♂️

@JonnyD000 2 жыл бұрын

What do you think if someone has a lot of knee crepitus when doing things like that fisherman calf stretch? Anyway to clear that up/prevent so much crackling? Is something else weak causing the knee cap to move off track?

@brittahaan Ай бұрын

Nice routine. I will implement it in my routine. Unfortunately I didn't see an improvement from the starting point of the routine and at the and. I only can dream of 1cm of inprovement. Think my ankle jounts need a lot of work 😅

@julianjessett9440 Жыл бұрын

My dorsi flexion is greatly superior when standing as opposed to kneeling as you've shown as the test in this video. Could this imply some other muscles could be affecting dorsiflexion In a squat?

@Ataume 2 жыл бұрын

This was painful. Pretty much every drill. Think I've found my new favourite (at least, most beneficial) stretching routine. Saw about a centimeter of improvement.. maybe? (From embarrassingly bad.) But mostly my ankles screaming at me what the hell I'm doing. I think they'll loosen up a lot more once they get used to being stretched. Thank you for this routine!

@ShayHezarkhani 2 жыл бұрын

has anyone done this right before a barbell sesh? is it doable? or too taxing on the shin/ankle to do heavy lifts

@FederationFence 2 жыл бұрын

Yo can we get the PDF Tom? 👊

@ryandeklerk9553 2 жыл бұрын

Thanks for this Tom! btw there isn't a link to the pdf, it just says "Available April 4th"

@chopperbristow Жыл бұрын

Great content. Gained 10mm easy

@dgolden7 2 жыл бұрын

Beautiful watch! What kind of watch is that on your wrist?

@Nortrin Жыл бұрын

💪🏻❤️

@estetty7609 2 жыл бұрын

My dorsiflexion is very limited, it hurts every time when walking down the stairs.

@SainnQ 2 жыл бұрын

I've a weird question, how the hell would these mobility exercises translate for a chubby dude, I'm pretty hefty but I can do ass to grass squats with light assistance (holding onto a door frame a bit) I tried doing goblet squats awhile back and fussed one of my knees up something fierce and had to just stop for a good while.

@shawt4454 Жыл бұрын

During the fisherman’s stretches I was feeling some pain in the front of my ankle, is this normal?

@iconoclastsc2 Жыл бұрын

Even if I put my toes against the wall my knee is about 4 cm from it. I've been trying to fix my dorsiflexion for years and nothing helps. It feels like the bones in my ankle are preventing movement because I don't feel any stretch in my calves.

@rice_to 2 жыл бұрын

I'm sure this is great but I didn't see any changes in my knees over toes in the one session!

@amberlee6307 2 жыл бұрын

It worked! I was able to touch my knee to the wall without lifting my heel. I really want to get into doing pistol squats and deck squats and doing these exercises will help. Thanks.

@RyanEnty 2 жыл бұрын

Legit desperate for a Tennis Player stretching routine. Including the Upper and Lower Body. 🎾😉

@derunsympath Жыл бұрын

Holy fuck this was painfull. Didnt think much of the stick first but then.. 🤐 Gained roughly 1-1.5 on my good ankle and about 0,25-0,5 on the broken one. Dont break your ankle kids!

@joaomauricio4676 Жыл бұрын

I can’t feel anything on the stretchs with the dumbbell, like nothing really, feel im not doing anything and really hasn’t improved in the months I’ve been doing

@keontayecraig9363 7 күн бұрын

Only feel it in my ankles really

@sumsar0125 2 жыл бұрын

What's your height and weight Tom? Cheers

@andyloesch8419 2 жыл бұрын

Hey Tom, I used your last ankle video to help fix my squat and it has gone great flexibility wise, but not so well strength wise. I play lacrosse and I have to get my ankles wrapped basically everyday now because of pain, I am assuming it is because I gained flexibility, but did not gain strength in them, what can I do to fix this?

@lukerenne 2 жыл бұрын

Strengthen you calves. Focus on doing calf raises and putting the weight on the ball of your foot. Also do some band work for your ankles specifically. Google band ankle strengthening and you’ll find some results

@xyzyzx1253 2 жыл бұрын

Also it sounds like you need rest, if you’re exerting effort onto painful joints, no amount of mobility work will ever supersede the need for proper rest. Rest and mobilisation are key before you can start strengthening, If you try and strength train an exhausted body, it will do far more harm than good! Be careful, rest, adjust your protocol to your limits, not the other way around! Stay safe x

@ayo9057 2 жыл бұрын

When dorsiflexion isn't as good as it should be is it always the ankle? I'm feeling tightness around the achilles when I do the knee to wall test.

@perotal 2 жыл бұрын

Tight calves

@Veronika021 5 ай бұрын

Did the routine, didnt gain at all? The stick stretch was good though, tight calves.Can ony do 9cm against wall, and no squats.

@samsmom400 4 ай бұрын

What did you call the stick? And where can i get one? Thank you!

@BodyweightWarrior 4 ай бұрын

Broomstick 😂🧹

@annacekiera8547 6 ай бұрын

"chill here for a sec" 😂

@ChunkypigPlayzMC 2 жыл бұрын

i'm trying to create ankle stiffness, will stretching my ankle be bad for that?

@Tan12 2 жыл бұрын

Ankle stiffness refers to how strong and "springy" your ankle is, not how short its range of motion is. Stretching it should be fine as long as you balance it out by also strengthening it through its full range of motion.

@ChunkypigPlayzMC 2 жыл бұрын

@@Tan12 appreciate it 🙏

@cookieaddictions 2 жыл бұрын

Oof my heels come up right away.

@ChunkypigPlayzMC 2 жыл бұрын

recently sprained my ankle :(

@poloistanina 2 жыл бұрын

Gained about 1 cm on each side

@nicoles_handle Жыл бұрын

the stick one confuses me to no end, i don't really see how it aids ankle mobility

@nicoles_handle Жыл бұрын

for context i hurt most when my stick's right at the top, and it really doesn't hurt as i go lower. im using a floorball stick if that helps.

@Umbrellagasm 8 ай бұрын

Its myofacial release - sustained pressure in one spot sends an inhibitory response to the stretch reflex. Of course, if its really not helping you, do something else. I find myofascial release good for pain personally, less helpful for mobility. Bodies are weird

@keilanscott1098 Жыл бұрын

This guy has the most ridiculous Dorsiflexion I have ever seen

@o_oo_o1812 2 жыл бұрын

lol my ankles are not tight, but i do every follow along

@AneetJandir1999 2 жыл бұрын

0:00 👅

@nicoles_handle Жыл бұрын

im officially a tom merrick hater 😭

@thomasboyd755 2 жыл бұрын

Secret sources the Police officer London Met said Anglo Irish are not Irish Catholic majority she correct it nasty. Dan snow is he Anglo Irish yes he poor Thomas he married for power and wealth. To English upper class.

@thomasboyd755 2 жыл бұрын

Art Bezrukavenko attack Dr turley he supports Russia. Italy support Ukraine that you politically Thomas. Art good friend to you Thomas. England London politically support Ukraine. That to Russia Moscow politically disadvantage.

@thomasboyd6093 2 жыл бұрын

You hate them Thomas yes. George from Ireland eton college stolen England from me Thomas. Max fosh told them blip off Ireland it hit home to Anglo Irish. England give them nothing Thomas.

@doctormaddix2143 2 жыл бұрын

I am really struggling with ankle mobility. Even though I didnt see any measureable difference initially I can feel the difference. The joints fell more flexible all together which is still amazing. This was a brilliant mobility routine! I will integrate it into my weekly routines. Thanks Tom!

@tylerb7795 2 жыл бұрын

Thank you

@annemariejohnstone1422 Жыл бұрын

Tried these today trying to get some flexibility in both ankles after breaking them have pins in one of them will keep going with it to see if it helps improve mobilty/flexibility