Circling the joints is an essential warm-up exercise and should always be performed before starting training. The joints are supplied with synovial fluid (lubricated), which reduces the risk of injury. It also warms up the surrounding muscles and stimulates blood circulation. Ankle circles warm up your ankles.
Exercise
Circle your ankles
Type: Unilateral
Equipment: Körpergewicht
Tutorial
1
Stand with your feet shoulder-width apart and lift your left foot slightly off the floor.
2
Start at the top and make medium-sized circles in the air with your left foot.
3
Perform the exercise until you have reached the specified time and then change sides.
Tip
Keep your back straight and breathe slowly and evenly. Start with small circles and make larger and larger circles as the exercise progresses. Perform the exercise in both directions.
Muscle groups
Primary
Ankle joint
Secondary
—
Tertiary
—
Equipment
Body weight
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