Seated Ankle CARs

1. 1Sit in a chair or on the floor with your foot flat, then perform slow controlled articular rotations of the ankle by moving the foot through its full available range — plantarflexion, inversion, dorsiflexion, and eversion — in a smooth circular path. Pause in restricted zones to breathe and encourage greater range, performing 3-5 circles in each direction. Breathe steadily and move as slowly as possible to maximize joint capsule engagement. Avoid compensating with the knee or hip — isolate all movement to the ankle joint and feel the full circumference of the ankle capsule being mobilized.

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