Heel raises focus on the calf muscles while also strengthening the ankles. Stand with feet hip-width apart, slowly rise onto ...

African footwork is a lively and dynamic dance form that not just mesmerizes people but also provides several physical benefits ...

Ankle pumps can be performed regularly. For general health and mobility, do them 1 to 2 times a day. For post-surgery or post-injury recovery, do the exercise 3 to 4 times a day.

Flexibility exercises for your legs Static stretches held for up to 30 seconds allows your muscle fibres and connective tissue to gradually lengthen as the nervous system adapts to this new range.

Aim for 2-3 sets of 10-15 repetitions. Resistance Band Ankle Flexion: Using a resistance band adds extra resistance to your ankle mobility exercises, helping to improve strength and flexibility.

But while your flexibility level is somewhat linked to genetics (we can't all be contortionists), you might be surprised to learn that you can improve your body's flexibility by stretching.