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Dorsiflexion is the backward bending and contracting of your hand or foot. This is the extension of your foot at the ankle and your hand at the wrist. You can also dorsiflex your fingers and toes, though usually the term is referring to your wrist or ankle. Dorsiflexion occurs in your ankle when you draw your toes back toward your shins. You contract the shinbones and flex the ankle joint when you dorsiflex your foot. You can also dorsiflex your foot by lifting the ball of your foot off the ground while standing, keeping your heel planted into the ground.

Dorsiflexion of the hand or wrist happens when you flex your wrist joint back toward your lower arm. You can do this by extending your arm and hand in front of you on a flat surface. Lift your hand back with your fingers guiding the motion, keeping your arm still. Dorsiflexion also occurs when you bring the palms of your hands together in front of your chest in a prayer pose. Several conditions can limit ankle dorsiflexion. Tight calves and flat feet can negatively affect dorsiflexion, because these limit your range of motion.

Having an ankle that is impaired in some way can also inhibit dorsiflexion. This can be because your ankle is too tight or has some type of injury. It’s possible for a restricted ankle to be hereditary, but it’s more common to be as the result of an injury.

An injury can tighten your ankle and cause scar tissue to form. Wrist dorsiflexion can be by injuries or arthritis. It may also be caused by other diseases and conditions such as carpal tunnel syndrome, ganglion cysts, or Kienbock’s disease.

Injuries in other parts of your body can also impede dorsiflexion. This is because you may change how you carry or move your body to compensate for pain or restriction in another part of your body. A number of techniques can be used to improve dorsiflexion. To improve dorsiflexion in your ankles You can do yoga poses such as: • • • child’s pose Stretching your calves can also improve your ankle mobility. This will help to loosen up and stretch the larger muscles that affect ankle movement. You can also roll your calf back and forth over a. Ankle mobility exercises can also help.