I was able to double the dorsiflexion on one of my clients in less than 5 minutes and they asked how they could keep that Range of Motion. One tool for her is to use this corrective exercise/self myofascial release (SMR) technique to keep her soft tissue extensible.

Try 2-3 sets of 8-12 reps.

Have a great night and thanks for reading!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard
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• June 8, 2010 -- Disney Vacation Workout: Corrective Exercise on the Road (0)
• February 24, 2010 -- Another Fitness Challenge Update on Ankle Mobility of Eric Beard (0)
• January 15, 2010 -- Boston CPT for NASM Ends up With Some After Hours Corrective Exercise Action for Eric Beard (0)
• December 2, 2009 -- Corrective Exercise Specialist Eric Beard Works With Chinese Tennis Association in Nanjing, China Part II (0)
• December 1, 2009 -- Corrective Exercise Specialist Abroad for Tennis: To China and Back! (0)
• February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
• February 19, 2010 -- Upper Extremity Reach Range of Motion Assessments (0)
• February 11, 2010 -- HFPN-Another Fitness Challenge Goals and Progress for Eric Beard 2/11/2010- My Corrective Exercise is Working! (0)
• August 4, 2009 -- Corrective Exercise for the Neck: The Stick for The C/Spine? (0)
• January 22, 2012 -- Knock The Rust Off With Some Core Stability Work (0)

Right Ankle Prone Straight Leg- 0 degrees
Left Ankle Prone Straight Leg- -2 degrees (yes that is a minus as in negative)
Right Ankle Prone Bent Leg- 2 degrees
Left Ankle Prone Bent Leg- 4 degrees

The ideal for these measurements is about 15-20 degrees. You need 12 degrees of dorsiflexion to stand with a neutral position in your lumbo-pelvic-hip- complex (LPHC) and @ 15 degrees to be able maintain neutral when walking….I am not even close so the alignment of my pelvis and lumbar spine must be way off! Based off of my movement assessments (on my You Tube Channel http://youtube.com/theericbeard) my left ankle is the primary source of dysfunction. I have spent most of my efforts on getting the ankle to move better and I feel better already. My forward lean is improved in my squat and there is less tension in my body overall. Ankle mobility is so important to human movement.

I do have some other goals as well. Here are my measurements and goals to reach by the end of Another Fitness Challenge;

2.1.10 Measurements
height 6’05″
weight 205lbs-shorts tee shirt Goal weight-210 lbs
calipers
1-bi 3.5 mm
2-tri 7.5 mm
3-supra 8.5 mm
4-sub 11.5 mm
Total mm 31
chart BF% 16.17%
Omron bf% 15.70%
BF average 15.93%
fat mass 32.65 Goal LBM- 27.65 lbs
LBM 172.35 Gaol LBM-182.35 lbs
BMI 27.6
HR
BP
chest (exhale) 44″
right upper arm 15.75″
left upper arm 15.5″
waist 36.5″
hips 44″
right thigh 25″
left thigh 25.25″
right calve 17.75″
left calve 18″

I wrote out my goals clearly using the S.M.A.R.T. System and review them daily. I am also using the support from the HFPN/AFC chat room and contestants to stay on track. I have accountability to everyone that I have shared my goals with.

I hope you are all progressing with your health and fitness goals as well. Thanks for the support and feel free to comment below and share your goals.

Eric Beard

CEO A-Team

Corrective Exercise Specialist

AthleticShoulder.com
RangeOfMotionWorkshop.com

• February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
• February 24, 2010 -- Another Fitness Challenge Update on Ankle Mobility of Eric Beard (0)
• February 12, 2010 -- Will Smith Needs Corrective Exercise…but He Helps Me this Time (0)
• February 8, 2010 -- Revist, Recite, Re-Write Your Goals Dailly to Manifest your Dreams (0)
• February 4, 2010 -- Goal Setting 101…an Abridged Lesson (1)
• February 1, 2010 -- HFPN’s Another Fitness Challenge? Eric Beard is In! How About You? (0)
• February 19, 2010 -- Upper Extremity Reach Range of Motion Assessments (0)
• February 9, 2010 -- 5 Minute Core Stability / Corrective Exercise for Back Pain by Eric Beard with the MECA Back (0)
• February 6, 2010 -- Chunking Goals: Breakdown the Big Goals Into Smaller Actionable Steps (0)
• January 31, 2010 -- FLY This-Eric Beard Shows a Cool Variation for Core Stability plus Another Fitness Challenge (1)