Foundation
Rock each ankle toward a wall
Whenyou begin your warm-up beside a wall
Face a wall, one foot forward. Keep that heel down; guide the knee toward the wall along the toes, then ease back. Find a distance you can reach without heel lift. Start with five slow rocks per side.
- Make it easier
- Bring the foot closer to the wall; use hands for balance.
- Progression
- Move the foot back a little only while the heel stays grounded.
Start tiny
One heel-down rock per ankle.
SafetyStop for joint pain or front-of-ankle pinching. Do not bounce.
Evidence grade CPractitioner method or editorial idea
Physitrack, Knee to wall—ankle dorsiflexion. Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
