라이브러리로시작 
끝 
운동 라이브러리
Peroneals Stretch
A static stretch for the peroneal muscles on the outside of the lower leg, done by pulling the foot into inversion, useful for ankle mobility and recovery from lateral ankle tightness.
스트레칭기타Static stretch
주동근
비골근
협응근
종아리 외측발목 안정근
장비
기타
패턴
Static stretch
준비 자세
- 01Sit on the floor or a chair and cross one ankle over the opposite thigh.
- 02Grip the forefoot with the same-side or opposite hand.
- 03A strap or rope around the forefoot works if reaching is uncomfortable.
- 04Sit tall with the trunk relaxed.
수행
- 01Slowly pull the sole of the foot upward and inward, turning it toward the ceiling.
- 02Add a gentle downward point of the toes to increase the stretch along the outer shin.
- 03Hold when a clear stretch is felt on the outside of the lower leg.
- 04Release slowly and repeat on the other side.
체크포인트
- -The stretch is felt along the outer lower leg, not as pinching in the ankle joint.
- -The motion comes from the ankle and foot, not from twisting the knee.
- -Pressure builds gradually with no bouncing.
- -Breathing stays slow through the hold.
흔한 실수
- -Cranking the foot fast into a painful end range.
- -Twisting through the knee instead of the ankle.
- -Holding for only a few seconds and getting no change.
- -Confusing joint pain on the inside of the ankle for a productive stretch.
프로그래밍 노트
- -Hold 20 to 40 seconds per side for 2 to 3 rounds after training or ankle-heavy activity.
- -Useful for runners and lifters with laterally tight ankles or a history of ankle sprains, once cleared to stretch.
- -Pair with calf and posterior tibialis stretches for full lower leg coverage.