Move of the month: Standing heel lifts

This move is great for improving ankle flexibility and strength, working the muscles and tendons that support and stabilise the ankle joint

This month’s move is great for improving ankle flexibility and strength, working the muscles and tendons that support and stabilise the ankle joint. It’s importable to have supple, strong and flexible ankles with the added resistance we put on them in the water, which also prevents us from injuring other joints such as the knees and hips.

How to do standing heel lift

1. Stand with feet hip-width apart, keep a neutral spine position
2. Lift your heels up off the floor and shift your weight onto the balls of your feet
3. Pause and then slowly lower with control
4. This is one rep. Try 2/3 sets of 10/12 reps

Variations

Hold a dumbbell in each hand to increase resistance and make this move more difficult. Don’t be fooled, this gives a real burn!

Make this move easier by sitting down on a chair.