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How to stretch your ankles
Pump your foot up and down.
Flex your feet up and then pull them down. Make sure that your ankles are fully flexed in both directions while you are doing this move.
Moving your ankles up and down like this increases blood flow to your muscles and connective tissues, preparing you to stretch more safely and effectively. Do this stretch while in a seated position or do it while standing and lifting up the leg you are stretching.