If your ankles hurt, this is for you…

It’s fairly common for your joints to ache after childbirth. It’s due to hormone levels (isn’t everything?) and the pain can continue way after birth – especially if you’re breastfeeding.

My friend Marcela is really suffering from this at the moment and her situation made me think about this easy-to-do anywhere pose to strengthen your ankles.

ankles1

Easy does it

If your ankles are painful then try this first:

  1. Stand with your feet hip-width apart and arms by your side
  2. Take a big breath out, let your shoulders lower and relax
  3. As you breathe in, bring your arms out to the side so they are parallel with the floor and lift your heels an inch off the ground
  4. As you breathe out, lower your arms back to your side and your feet flat on the floor.

This is the beauty of this pose, it’s slow and considered

Repeat steps 3 and 4, trying if you can, to really tie the movement to your breath. This means the time it takes you to move your arms out to the side and lift your feet (step 3) should take as long as it takes you to breathe in. The same with breathing out – the time it takes you to do step 4 should match the time it takes you to breathe out.

This probably means you’re moving quite slowly. But this is the beauty of this pose: it’s considered and the bonus of moving slowly hopefully means you don’t lose your balance.

ankles2

Onwards and upwards

Once this becomes easy, here’s how to take it further:

  1. Stand with your feet hip-width apart and arms by your side
  2. Take a big breath out, let your shoulders lower and relax
  3. As you breathe in, bring your arms as close to your ears as you can without having to bend your arms. Make sure you haven’t hunched up your shoulders. At the same time, push on to your tip-toes
  4. As you breathe out, lower your arms back to your side and your feet flat on the floor.

As before, repeat steps 3 and 4, fitting your movement to the natural pace of your breathing.

ankles3

Strong Mama!

Once you and your ankles are happy with these first two moves then you’re ready to try something a bit harder. Use a yoga block, a book or a step. 

  1. Stand with your feet hip-width apart and place your feet on the block/book/step so the balls of your feet are on the prop but your heels aren’t. Your arms are by your side
  2. Take a big breath out, let your shoulders lower and relax
  3. As you breathe in, bring your arms as close to your ears as you can without having to bend your arms. Make sure you haven’t hunched up your shoulders. At the same time, lift your heels off the ground so you’re balancing on your tip-toes
  4. As you breathe out, lower your arms back to your side and your feet flat on the floor.

Repeat steps 3 and 4 and as before, align your movement to the natural pace of your breathing.

ankles4

Advertisements

2 Comments Add yours

  1. I have been so lucky so far not to have any issues with my ankles

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s