Ankle Mobility Exercises! Follow Along | Breathe and Flow Yoga

Increase your ankle mobility with these basic but effective exercises. The exercises are based on FRC and Kinstretch, in which both Bre and Flo are certified in. Flo is guiding you through this follow along class, so do exactly that, follow along. For all you the have problems squatting all the way down with the heels, often the restriction is in the ankles and these exercises will for sure help with that!

For best results do this video 2-3 times a week. The PAILS/RAILS exercises you can do 1-4 rounds per ankle!

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Flowing - Guustavv

Chapters ♥
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00:00 Intro
00:55 CARS (Controlled Articular Rotations)
04:00 Thunderbolt Ankle Stretch
07:00 Low Lunge Ankle End Range PAILS/RAILS
20:30 Shake it out!
21:30 Closing

Love and Gratitude,
Bre & Flo

*****

DISCLAIMER

All content on our channel is subject to copyright or other intellectual property ownership by Breathe and Flow LLC. The ideas, workouts and other opinions expressed here reflect our experiences and opinions and are not intended to be, or to replace, medical advice. We do not hold ourselves out to be dietitians, nutritionists or medical professionals. Please consult your doctor before starting any diet or exercise program. By using our site, you understand and agree that neither Breathe and Flow nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.

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[mikeeyy]

Fabulous. After a few weeks of staying with this class I can finally comfortably rest my heels on the ground in a squat. Thanks Bre & Flo. You guys have changed my life far beyond just ankle mobility.

[BreatheAndFlow]

We get asked about this video every day, finally it's here! Improve ankle mobility today and get better at doing a full squat ✌️
As one of our viewers pointed out, Flo mixed up PAILS and RAILS here. PAILS tissue is the one being stretched, meaning the backside of the lower leg and heel. RAILS is the front side of the ankle, shin and top of foot. Therefore in order to do it correctly, you'd do PAILS first by pressing the foot down (pressing on the breaks, or gas), and RAILS is done afterwards which is releasing the gas/breaks. Sorry for the mixup and if this caused any confusion.

[michaelgrantham]

This was exactly what I needed! I’ve noticed my lack of mobility in my ankles for a long time but never thought I could do much about it. Looking forward to the mobility program. Namaste.

[Ananasbleu]

OMG!!! I can now fully squat 😭😭😭 I am so happy !!! Me and my eternally stiff ankles are so grateful!!!! Thank you guys you are magicians 😭😭😭❤️❤️❤️
Sending so much love and gratitude !!

[bellabernath]

I’ve been utilizing this in my practice after dealing with an ankle/Achilles/ also a muscular injury & it has done WONDERS!!!! I was able to get through 11 days of full out dance rehearsals with NO pain. Thank you guys! :)

[StefanyD.]

Wow i felt my quads too
Im gonna include this is my morning routine for sure im also in love with the yoga ritual calendar
Thank you so much for bringing joy and healthy into our lifes
Lotsa love to you Bre and Flow from Brazil ❤💫✌🏽

[arongoffin]

Great class one year after a severe ankle sprain. And fwiw, I wouldn't be where I am since then without you two!

[terrancekayton]

This was AWESOME. I cannot wait to see where I am in 2 wks. Thanks for sharing the gift you give, means a lot!

[ethansprung]

In my thirties and never thought I'd find such an inspiring artist to me. His music is among the most played in my lists and always on blast at work. Love the vibes and spreading it to those around me 😊

[juliaturner]

My ankles have been super tight from lifting, running, and strong yoga practices. These movements were very helpful. I'm going to stick with these movements to see how my mobility improves. Thank you!

[jennwilliams]

WOW my hips after those end range exercises! I was so grateful for when we moved our hips forward to release. I feel like I have so much more space in my ankles after this video. I'm on Day 6 of the "intermediate" calendar and the mobility practices have been so eye-opening -I didn't realize how much I truly needed these. So grateful!

[sincerelystonewall]

Flo, I’ve been watching your videos as practice for relief of Spinal surgery and general anxiety. Your delivery is fantastic, your research and knowledge is impressive. Great work.

I’m looking forward to focused joint health videos for aging athlete’s. 40+ Hockey players need this exactly to keep playing, or to help heal.

Thank you.

Shua

[JackD]

Such a brilliant video. Thank you for sharing! Perfect prehab for runners to protect against the dreaded shin splints! I’ll be returning regularly 👍🏼

[samclick]

I appreciate the simplicity and lack of equipment required for this practice. Once we entered the last pose, I realized that this action is where my ankle discomfort and weakness spawns from! Excited that I just happened upon this channel

[erinmumma]

Again I am grateful. I will suggest these exercises for my massage and bodywork clients, and they will help my taekwondo training. Perfect compliment to both 🙏

[fridaengdahl]

So, so greatful for you sharing this! This is exactly what I need – struggling with sitting comfortably in my squat position. These exercises burnt everywhere – in my feet, my calfs, my knees, my quads, my glutes and back. Sooo much needed in this body! Love the concept of the joint program – looking forward to it! <3

[erialettchill]

My ankle pain has rapidly appeared and worsened since starting work on my feet 2 years ago. Showering after work is painful to stand through it. Comfortable shoes don’t seem to help. I felt better immediately during this video yesterday even though I could barely do any of the positions. I didn’t make it through the video because was painful. My ankles felt much better this morning. Usually my ankles are sore in the morning but today felt easy to start walking right away. After work today I did this video again and made it slightly “further”. I’ll be making this a daily routine. The difference is incredible. Thank uou

[mjcfriedman]

Full squats and kneeling is something I've realized I needed to focus on more since starting your videos. Very glad this is now out there!

[Ananasbleu]

Love it !!! Been practicing ever since it released; my ankle mobility increased much that is insane !!! I can almost reach a full downward dog or squat!! Feeling so grateful for you both and so good in my body everyday knowing I can improve on something I thought I wouldn’t !!

[vtuggy]

The best. Ankles feel real good after the flow. Thank you so much!