Ankle Flexibility Exercises For Seniors and the Elderly

Ankle Circles

Ankle flexibility exercises for seniors and the elderly are important to maintain your balance and stability as you age. Ankle stretches are a vital part of lower body flexibility.Sitting down is a great position to begin ankle range of motion exercises.

Try this next exercise anytime you find yourself sitting for a prolonged period. Strong and flexible ankles are necessary to maintain your balance. One of our first lines of defense against losing our balance is the stability of our ankles.

When we walk, strong and flexible ankles allow us to maintain control as we push off from one foot to the next and when we stop or change directions.

Even just standing still, our ankles are working behind the scenes to keep us erect and our center of gravity over our base of support. Learning how to strengthen and stretch these work horses of our lower body will do wonders for your balance and stability.

The seated ankle circles exercise is a great place to start. Find a nice comfortable chair to begin. Usually a dining room chair works great. If you sit up tall and try not to lean back during the exercise, it will be easier and less tiring on you hip flexors. If you cross your legs, make sure they are lightly crossed so as not to cut off circulation to your foot.

Purpose of this exercise

This exercise improves your ability to move your ankle upward and downward.This is a great warm up exercise for the lower leg and feet.

Step 1

Sit in a chair with feet flat on the floor. Extend your right knee and move your foot in a circle 20 times


Step 2

Then move in the other direction 20 timesRepeat with the other ankle



Continue to breathe normally through the exercise, in the nose and out the mouth.


If lifting your knee up is too hard, try just extending your knee out. Ankles often make crackling sounds. If  your ankle is painful when making circles, try smaller circles or just move your foot up and down.

Take it up a notch

Try spelling your first name with your right foot and spelling your last name with your left foot. Try performing ankle flexibility exercise standing up to improve your balance.

How to do Ankle Circles

How to do Ankle Circles

More Leg Strengthening Exercises

1. Ankle Circles

2. Hip Marching

3. Knee Extension

4. Calf Raises

5. Standing Knee Flexion

6. Side Hip Raise

7.Sit to Stand

8. Heel Stand

9. Lunges

10. Straight Leg Raise

11. Partial Squats

12. Hip Extension

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