Beginner exercise
Knee-to-Wall Ankle Rock
Also called Knee-to-Wall Dorsiflexion Mobilization
Technique
How to perform Knee-to-Wall Ankle Rock
- Face a wall in a staggered stance with the front foot a short distance from it.
- Keep the front heel grounded and guide that knee toward the wall in line with the middle toes.
- Move the foot closer if the heel lifts; rock back after each controlled touch or comfortable forward limit.
- Repeat on the other ankle without bouncing.
Programming relevance