7. Ankle Circles & Calf Stretch
Targets: Ankles, calves
- Circles: Lift one foot off the ground and rotate ankle in both directions.
- Calf stretch: Step one foot back, keeping heel down and leg straight; lean forward into a wall or support.
Why it helps: Supports balance, running mechanics, and knee health.
Sample 7‑Minute Flexibility Flow
- Neck tilts & rotations (1 min)
- Shoulder‑chest opener (1 min)
- Seated spinal twist (1 min)
- Hip flexor lunge (1 min)
- Hamstring sweep (1 min)
- Butterfly stretch (1 min)
- Ankle circles & calf stretch (1 min)
Repeat any stretches that feel especially tight.
Pro Tips for Lifelong Flexibility
- Consistency trumps duration. Better 7 minutes daily than 30 minutes once a week.
- Combine static & dynamic work. For more on when to use each, see Dynamic vs. Static Stretching: When and How to Use Each.
- Scale with age and activity. If you’re 50+ or coming back from injury, adapt reps—learn more in Flexibility and Aging: Top Mobility Exercises to Stay Agile Over 50.
- Sports‑specific drills matter. Runners and swimmers, check out How Flexibility Training Supercharges Sports Performance for targeted routines.
Next Up
Ready to apply these daily stretches to your sport or training plan? Head over to How Flexibility Training Supercharges Sports Performance to learn sport‑specific mobility drills that boost power, speed, and recovery—all while protecting you against injury.